Blog
Blog
How To Make Chicken Bone Broth: Step-by-Step
by Danny S.
on Jul 29 2025
If you’re searching for a wholesome, budget-friendly way to elevate your meals and support your health, look no further than homemade chicken bone broth. This time-honored recipe transforms humble kitchen scraps into a golden, collagen-rich elixir prized by chefs, athletes, and wellness seekers alike. Discover how easy it is to create your own deeply flavorful broth, packed with nutrients and free from preservatives, right in your own kitchen.
What Is Chicken Bone Broth?
Chicken bone broth is a nutrient-rich liquid made by simmering chicken bones, often with vegetables, herbs, and spices, for an extended period of time. This slow cooking process extracts valuable minerals, collagen, amino acids, and gelatin from the bones and connective tissues, resulting in a flavorful and nourishing broth. Unlike regular chicken stock, bone broth is typically simmered for much longer—often 12 to 24 hours—to maximize its health benefits and depth of flavor. The result is a versatile, golden-hued broth that can be sipped on its own or used as a base for soups, sauces, and a variety of recipes.
Why Has Chicken Bone Broth Become So Popular?
Nutritional Benefits: Chicken bone broth is packed with collagen, amino acids, and minerals that support gut health, joint function, and overall wellness, making it a favorite among health-conscious individuals.
Digestive and Immune Support: The gelatin and nutrients in bone broth are believed to soothe the digestive tract and strengthen the immune system, attracting those seeking natural remedies.
Clean Eating and Transparency: Unlike many store-bought broths that contain additives and preservatives, homemade bone broth offers a pure, whole-food option for those committed to clean eating.
Culinary Versatility: Its rich flavor and nourishing qualities make bone broth a versatile ingredient for soups, stews, sauces, and even as a warming beverage.
Ancestral and Traditional Appeal: Many people are drawn to bone broth for its roots in traditional cooking and ancestral diets, valuing the practice of using every part of the animal and minimizing food waste.
How To Make Chicken Bone Broth: Step-by-Step
Gather Your Ingredients
Start by collecting chicken bones—these can be from a roasted chicken, raw carcasses, or even leftover wings and drumsticks. For added flavor and nutrients, include onion, carrots, celery, garlic, and a splash of apple cider vinegar, which helps extract minerals from the bones. Fresh herbs like parsley, thyme, and bay leaves are optional but recommended for depth of flavor.
Prepare the Bones and Vegetables
If using raw bones, you can roast them in the oven at 400°F (200°C) for about 30 minutes to enhance the broth’s richness. Place the bones and vegetables in a large stockpot, slow cooker, or Instant Pot. Add enough cold water to cover everything by a couple of inches.
Add Vinegar and Seasonings
Pour in one to two tablespoons of apple cider vinegar, which helps draw out nutrients from the bones. Add a pinch of salt and your chosen herbs and spices. Avoid over-salting, as you can adjust seasoning later.
Simmer Slowly
Bring the pot to a gentle boil, then immediately reduce the heat to a low simmer. Skim off any foam or impurities that rise to the surface during the first hour. Let the broth simmer uncovered or partially covered for at least 12 hours and up to 24 hours for maximum flavor and nutrition. In a slow cooker, set it on low; in an Instant Pot, use the “Soup/Broth” setting for 2–4 hours.
Strain and Cool
Once the broth is deeply golden and fragrant, carefully strain out the bones and vegetables using a fine-mesh sieve or cheesecloth. Discard the solids. Allow the broth to cool slightly, then transfer it to jars or containers.
Store and Use
Refrigerate the broth for up to five days or freeze it for several months. Once chilled, any fat will rise to the top and can be skimmed off or stirred back in, depending on your preference. Use your homemade chicken bone broth as a nourishing drink, or as a flavorful base for soups, stews, grains, and sauces.
Should You Roast the Bones First for Extra Flavor?
Roasting the bones before making chicken bone broth is an optional but highly recommended step for those seeking a deeper, richer flavor and a beautiful golden color in their broth. By roasting the bones at a high temperature, you caramelize the natural sugars and proteins, which enhances the savory, umami notes and adds complexity to the final broth. This process also helps to develop a more robust aroma and can improve the overall mouthfeel. While you can make bone broth with raw bones, taking the extra time to roast them elevates both the taste and appearance, making your homemade broth even more satisfying.
How Much Water Should You Use for the Broth?
The ideal amount of water for chicken bone broth is just enough to fully cover the bones and vegetables by about one to two inches. Using too much water can dilute the flavor and nutrients, while too little may result in a broth that’s overly concentrated or doesn’t extract all the goodness from the ingredients. As the broth simmers, some water will naturally evaporate, so it’s important to start with enough liquid and add a bit more if needed during the cooking process. This balance ensures your broth is rich, flavorful, and packed with nutrients.
Should You Skim the Foam or Fat from the Top While Cooking?
Skimming the foam that rises to the top during the initial stages of simmering chicken bone broth is recommended, as it helps remove impurities and results in a clearer, cleaner-tasting broth. The foam is primarily made up of proteins and other particles released from the bones and meat, and removing it can improve both the appearance and flavor of your broth. However, the fat that accumulates on top is a matter of personal preference—some choose to skim it off for a lighter broth, while others leave it in for added richness and nutrition. Ultimately, skimming the foam is beneficial, but whether to remove the fat depends on your desired taste and texture.
What Vegetables and Herbs Pair Well with Chicken Bone Broth?
Classic vegetables like onions, carrots, and celery form the aromatic foundation of chicken bone broth, infusing it with natural sweetness and depth. Garlic adds a subtle pungency, while leeks or parsnips can offer additional layers of flavor. Fresh herbs such as parsley, thyme, and bay leaves are traditional choices that enhance the broth’s aroma and complexity. For a more robust profile, you can also include rosemary, sage, or a few peppercorns. These vegetables and herbs not only elevate the taste but also contribute beneficial nutrients, making your homemade chicken bone broth both delicious and nourishing.
How Can You Make the Broth Richer and More Flavorful?
Tip
How It Helps
Roast the Bones
Caramelizes proteins and sugars, adding depth and a richer, more complex flavor.
Use a Mix of Bones
Combining backs, wings, and feet increases gelatin and collagen, resulting in a silkier broth.
Add Aromatic Vegetables
Onions, carrots, celery, and garlic infuse the broth with sweetness and savory undertones.
Include Fresh Herbs and Spices
Bay leaves, thyme, parsley, peppercorns, and other herbs enhance aroma and taste.
Simmer for a Long Time
Slow, extended cooking extracts more nutrients and intensifies the broth’s flavor.
Avoid Excess Water
Using just enough water to cover the ingredients ensures a concentrated, robust broth.
Deglaze the Roasting Pan
Pour a bit of water into the pan after roasting bones and add the browned bits to the pot for extra flavor.
Add a Splash of Vinegar
Helps draw out minerals and collagen from the bones, enriching the broth’s texture and taste.
Troubleshooting Common Chicken Bone Broth Mistakes
Broth Lacks Flavor: This often happens if you use too much water or don’t simmer the broth long enough. Make sure to use just enough water to cover the bones and let it cook for at least 12 hours for maximum flavor extraction.
Broth Is Cloudy: Cloudiness can result from boiling the broth too vigorously or not skimming the foam and impurities early on. Always maintain a gentle simmer and skim regularly for a clear, golden broth.
Broth Doesn’t Gel: If your broth doesn’t set into a jelly-like consistency when chilled, it may be due to not using enough collagen-rich bones like wings, feet, or necks. Adding more of these parts will help achieve a gelatinous texture.
Broth Tastes Greasy: Leaving too much fat in the broth can make it taste oily. After chilling, skim off the solidified fat from the top for a cleaner, lighter broth.
Broth Is Too Salty: Over-seasoning can happen easily, especially as the broth reduces. It’s best to add salt sparingly during cooking and adjust the seasoning to taste at the end.
Conclusion
Making chicken bone broth at home is a rewarding process that transforms simple ingredients into a nourishing, flavorful staple for your kitchen. By simmering chicken bones with fresh vegetables, herbs, and a splash of vinegar, you create a broth that’s rich in nutrients, free from additives, and tailored to your taste. Whether you’re seeking a health boost, a culinary upgrade, or a way to reduce food waste, homemade bone broth delivers on all fronts. With just a little time and care, you can enjoy a delicious, versatile broth that supports your wellness and elevates your everyday meals.
Final Thoughts
Looking for a delicious way to boost the benefits of your homemade chicken bone broth routine? Explore Dr. Kellyann’s best sellers, where you’ll find flavorful options like chicken, beef, and french onion bone broths designed to nourish your gut and support your wellness journey. Want an extra boost? Try Greek Lemon Chicken Bone Broth, a refreshing flavor crafted to help you feel your best. Visit Dr. Kellyann’s to discover all the ways you can elevate your health from the inside out.
Sources
https://nutraorganics.com/blogs/blog/what-is-bone-broth
https://www.scratchtobasics.com/clean-out-the-fridge-vegetable-comfort-soup/
https://www.primaldietitian.com/on-my-plate-1/2018/1/6/bone-broth-aka-liquid-gold
Blog
What Does Collagen Taste Like: Collagen Flavor Profile
by Danny S.
on Jul 25 2025
If you’ve ever hesitated to try collagen because you’re unsure about its taste, you’re not alone. From chalky powders to fishy rumors, the flavor of collagen is a hot topic among health-conscious consumers and beauty seekers alike. This guide dives deep into what collagen really tastes like, how different forms and brands compare, and the best ways to incorporate it into your diet—so you can enjoy all the benefits without any unpleasant surprises.
What Is Collagen?
Collagen is the most abundant protein in the human body, serving as a vital building block for skin, hair, nails, bones, and connective tissues. It acts as a structural support system, providing strength, elasticity, and resilience to various tissues. As we age, our natural collagen production declines, which can lead to visible signs of aging like wrinkles, joint discomfort, and weakened hair or nails. For this reason, many people turn to collagen supplements—available in powders, liquids, and capsules—to help replenish their body’s supply and support overall health and vitality.
Why Does the Taste of Collagen Matter for New Users?
First Impressions Count: A pleasant or neutral taste can make the difference between sticking with a collagen routine or abandoning it after the first try.
Daily Consistency: If collagen tastes good or blends seamlessly into foods and drinks, users are more likely to take it consistently and see results.
Avoiding Waste: New users want reassurance that they won’t waste money on a supplement they can’t stomach, making taste a top concern before purchasing.
Mixing Versatility: A neutral or enjoyable flavor allows collagen to be added to a variety of recipes—like smoothies, coffee, or oatmeal—without overpowering other ingredients.
Building Healthy Habits: Enjoying the taste of collagen helps new users form positive associations, making it easier to integrate into a long-term wellness routine.
What Does Collagen Taste Like?
Collagen Peptides Unflavored
Dr. Kellyann’s Collagen Peptides Unflavored is designed for those who want all the benefits of collagen without any added taste. This powder is truly flavorless, making it an ideal choice for mixing into coffee, smoothies, soups, or any of your favorite recipes without altering their flavor or texture. Its neutral profile ensures that you can seamlessly add a protein boost to your daily routine, even if you’re sensitive to taste or prefer not to notice your supplements at all.
Collagen Cooler Tropical Pina Colada
The Collagen Cooler Tropical Pina Colada offers a refreshing, fruit-forward flavor reminiscent of a classic piña colada—think juicy pineapple and creamy coconut. This drinkable collagen supplement is sweet and tropical without any added sugar, making it a delicious way to support your skin, joints, and gut health. It’s perfect for those who want a collagen experience that feels more like a treat than a supplement, especially when served cold on a warm day.
Collagen Cooler Mango
Dr. Kellyann’s Collagen Cooler Mango delivers a vibrant, juicy mango flavor that’s both refreshing and satisfying. Each packet provides a burst of real fruit taste, making it easy to enjoy your daily collagen intake without any chalky or artificial aftertaste. The mango flavor is bold yet balanced, ideal for anyone who loves tropical fruits and wants their supplement to double as a delicious, hydrating beverage.
Collagen Cooler Orange Creamsicle
The Collagen Cooler Orange Creamsicle captures the nostalgic taste of a classic orange creamsicle treat, blending bright citrus with a creamy finish. This collagen drink is smooth, sweet, and reminiscent of summer desserts, all while being sugar-free and packed with protein. It’s a great option for those who want their collagen to taste indulgent and comforting, making it easy to look forward to your daily supplement.
Collagen Shake Chocolate Almond
The Collagen Shake Chocolate Almond combines rich cocoa with a subtle hint of almond, creating a decadent, dessert-like flavor profile. This shake is sweetened naturally with monk fruit and contains no artificial additives, so you get a smooth, chocolatey experience without any bitterness or aftertaste. It’s perfect for satisfying a sweet tooth while supporting your skin, hair, and gut health, and it mixes easily with water or plant-based milk for a creamy, protein-packed treat.
Collagen Coffee
Dr. Kellyann’s Collagen Coffee blends the robust, aromatic flavor of 100% Brazilian coffee with the nourishing benefits of hydrolyzed collagen peptides. The result is a smooth, rich cup of coffee that tastes just like your favorite morning brew—no odd aftertaste or gritty texture. It’s an excellent choice for coffee lovers who want to boost their collagen intake without sacrificing the classic coffee experience.
Collagen Shake Vanilla Almond
The Collagen Shake Vanilla Almond features a smooth, creamy vanilla flavor with a delicate almond undertone. Sweetened with monk fruit and free from artificial ingredients, this shake is both satisfying and versatile. It’s ideal for those who enjoy a subtly sweet, nutty taste and want a collagen supplement that can double as a quick breakfast, snack, or post-workout recovery drink.
Collagen Hot Cocoa
Dr. Kellyann’s Collagen Hot Cocoa is a rich, chocolatey beverage that delivers all the comfort of traditional hot chocolate—without the sugar or guilt. The flavor is deep and satisfying, thanks to real cocoa and natural sweeteners like monk fruit. It’s perfect for cozying up on a cold day or enjoying as a low-calorie, protein-rich treat that supports your wellness goals while indulging your chocolate cravings.
What Does Unflavored Collagen Taste Like?
Unflavored collagen is specifically formulated to have little to no taste, making it an easy addition to a wide variety of foods and beverages. Most high-quality unflavored collagen powders, like Dr. Kellyann’s, are virtually undetectable when mixed into coffee, smoothies, soups, or even baked goods. There’s no chalky, bitter, or “off” flavor—just a smooth, neutral profile that lets your favorite recipes shine. This makes unflavored collagen an ideal choice for anyone who wants the benefits of collagen without altering the taste or texture of their daily meals and drinks.
Does Collagen Smell Different Depending on Its Source?
Yes, collagen can smell different depending on its source. Bovine (beef) collagen is typically very mild and nearly odorless, especially when it’s high quality and well-processed. Marine (fish) collagen, on the other hand, may have a subtle fishy scent, though premium brands work hard to minimize this through advanced purification techniques. Chicken collagen is usually neutral, but some users may notice a faint broth-like aroma. Ultimately, the freshness and purity of the collagen, as well as the manufacturer’s processing methods, play a major role in how noticeable any scent will be.
What Does Collagen Powder Taste Like Compared to Liquid Collagen?
Collagen powder and liquid collagen can differ noticeably in taste and texture. High-quality collagen powders are often unflavored or have a very mild, neutral taste, making them easy to blend into drinks or recipes without altering the flavor. Liquid collagen, however, is frequently pre-mixed with sweeteners or flavorings to mask any natural aftertaste, which can result in a sweeter or more pronounced flavor profile—sometimes fruity, sometimes slightly artificial. While both forms deliver similar benefits, those sensitive to taste may prefer powder for its versatility and subtlety, while others might enjoy the convenience and ready-to-drink flavors of liquid collagen.
Do Collagen Capsules or Tablets Have Any Taste at All?
Collagen capsules and tablets are designed to be swallowed whole, so they generally have no noticeable taste. The outer coating or shell of these supplements is typically made from gelatin or a plant-based alternative, which is tasteless and odorless. As a result, you won’t experience any of the flavors or aftertastes sometimes associated with collagen powders or liquids. This makes capsules and tablets an excellent option for those who are sensitive to taste or prefer a completely neutral supplement experience.
Collagen Flavor Profile
Product Name
Flavor Profile Description
Best For
Collagen Peptides Unflavored
Truly flavorless and neutral; blends seamlessly into foods and drinks without altering taste or texture.
Anyone wanting invisible collagen benefits
Collagen Cooler Tropical Pina Colada
Sweet, tropical notes of pineapple and coconut; refreshing and reminiscent of a classic piña colada.
Those who want a fruity, vacation-like treat
Collagen Cooler Mango
Bold, juicy mango flavor; vibrant and refreshing with no chalky or artificial aftertaste.
Mango lovers and smoothie fans
Collagen Cooler Orange Creamsicle
Bright citrus with a creamy finish; tastes like a nostalgic orange creamsicle dessert.
Dessert lovers and those craving nostalgia
Collagen Shake Chocolate Almond
Rich cocoa with a hint of almond; smooth, dessert-like, and naturally sweetened.
Chocolate fans and sweet-tooth satisfaction
Collagen Coffee
Robust, aromatic Brazilian coffee blended with collagen; tastes like classic coffee with no odd aftertaste.
Coffee enthusiasts seeking extra benefits
Collagen Shake Vanilla Almond
Smooth vanilla with a delicate almond undertone; subtly sweet and creamy.
Those who enjoy mild, nutty flavors
Collagen Hot Cocoa
Deep, chocolatey flavor; comforting and satisfying, like traditional hot chocolate but sugar-free.
Anyone craving a cozy, guilt-free treat
Collagen Taste Tips and Tricks
Blend with Strong Flavors: Mix unflavored collagen into coffee, smoothies, or soups with bold ingredients like cocoa, berries, or spices to completely mask any subtle taste.
Choose Flavored Options: Opt for collagen products with natural flavors—such as chocolate, vanilla, or tropical fruits—if you want a supplement that doubles as a tasty treat.
Use in Baking: Add collagen powder to baked goods like muffins, pancakes, or protein bars, where it becomes virtually undetectable in both taste and texture.
Pair with Creamy Bases: Stir collagen into yogurt, oatmeal, or nut milk for a smooth, creamy consistency that helps blend away any remaining flavor.
Start Small and Build Up: Begin with a half serving and gradually increase the amount as your palate adjusts, ensuring a seamless addition to your daily routine.
Conclusion
Collagen supplements come in a variety of forms and flavors, making it easier than ever to find an option that fits your taste preferences and lifestyle. Whether you choose unflavored powders for their versatility, flavored drinks for a delicious boost, or convenient capsules with no taste at all, there’s a collagen solution for everyone. By understanding the subtle differences in flavor profiles and learning how to seamlessly incorporate collagen into your daily routine, you can enjoy all the beauty, wellness, and fitness benefits without sacrificing enjoyment or consistency.
Final Thoughts
Looking for the most enjoyable way to get the benefits of collagen for your skin, joints, and overall wellness? Dive into Dr. Kellyann’s best sellers and discover options like chicken, beef, and french onion bone broths to nourish your gut and skin. For a daily anti-aging ritual, try Collagen Peptides, or treat yourself to chocolate and vanilla shakes from Dr. Kellyann’s collection. Explore all the delicious possibilities for your wellness journey at Dr. Kellyann’s.
Sources
https://kidshealth.org/en/parents/collagen.html
https://www.bubsnaturals.com/blogs/all-about-collagen/does-collagen-powder-smell-bad-understanding-the-odor-and-quality-of-collagen-supplements
https://www.renewskinco.com/blogs/i/collagen-pills-vs-powder
Blog
How To Take Lemon Balm For Weight Loss: Step-by-Step
by Danny S.
on Jul 17 2025
For women who crave a natural, stress-free path to weight loss, lemon balm offers a refreshing alternative to harsh stimulants and fad diets. This versatile herb not only supports relaxation and hormonal harmony but may also help curb cravings and promote a healthy metabolism. In this article, you’ll learn exactly how to take lemon balm for weight loss, with practical tips tailored to fit your wellness journey and lifestyle.
What Is Lemon Balm?
Lemon balm (Melissa officinalis) is a fragrant, lemon-scented herb in the mint family that has been used for centuries in traditional medicine and culinary practices. Native to Europe and the Mediterranean, it is prized for its calming properties, gentle flavor, and versatility in teas, tinctures, and supplements. Lemon balm contains natural compounds like rosmarinic acid and flavonoids, which are believed to support relaxation, digestive health, and overall well-being. Its soothing aroma and mild taste make it a popular choice for those seeking natural stress relief and holistic wellness support.
What Are the Benefits of Lemon Balm?
Promotes Relaxation and Reduces Stress: Lemon balm is renowned for its calming effects, helping to ease anxiety and support a balanced mood.
Supports Digestive Health: This herb can soothe occasional indigestion, bloating, and discomfort, making it a gentle aid for digestive wellness.
Enhances Sleep Quality: Lemon balm is often used to promote restful sleep and may help with mild insomnia or nighttime restlessness.
Boosts Cognitive Function: Some studies suggest lemon balm may improve focus, memory, and mental clarity, making it a favorite for natural brain support.
Provides Antioxidant Protection: Rich in antioxidants like rosmarinic acid, lemon balm helps protect the body from oxidative stress and supports overall cellular health.
How To Take Lemon Balm For Weight Loss: Step-by-Step
Step 1: Choose Your Preferred Form
Lemon balm is available in several forms, including loose leaf tea, capsules, tinctures, and extracts. For weight loss support, many people prefer tea or tinctures, as these forms are easily absorbed and can be incorporated into daily routines. Consider your lifestyle and preferences—tea offers a soothing ritual, while capsules or tinctures provide convenience for busy schedules.
Step 2: Determine the Right Dosage
Start with the recommended dosage on your chosen product, as concentrations can vary. For tea, steep 1–2 teaspoons of dried lemon balm leaves in hot water for 5–10 minutes, up to three times daily. For tinctures or capsules, follow the manufacturer’s instructions or consult a qualified herbalist. Begin with a lower dose to assess your body’s response, and adjust as needed.
Step 3: Time Your Intake for Best Results
To maximize lemon balm’s potential benefits for weight loss, consider when you experience cravings or stress-related eating. Drinking lemon balm tea before meals can help promote a sense of calm and may reduce appetite. Taking it in the evening can also support relaxation and better sleep, which are important for healthy weight management.
Step 4: Combine with a Healthy Lifestyle
Lemon balm works best as part of a holistic approach to weight loss. Pair your lemon balm routine with balanced nutrition, regular physical activity, and mindful stress management. This synergy enhances the herb’s calming and digestive benefits, supporting your overall wellness and weight goals.
Step 5: Monitor Your Progress and Adjust
Track your energy levels, appetite, and overall well-being as you incorporate lemon balm into your routine. Everyone’s body responds differently, so be patient and make adjustments as needed. If you have any health conditions or take medications, consult your healthcare provider before starting a new herbal regimen.
What’s The Recommended Dosage For Weight Loss?
The recommended dosage of lemon balm for weight loss typically depends on the form you choose, but most experts suggest starting with 1–2 teaspoons of dried lemon balm leaves steeped in hot water up to three times daily for tea, or following the manufacturer’s instructions for capsules and tinctures. Standard capsule dosages often range from 300–500 mg, taken once or twice per day. It’s important to begin with the lowest effective dose to gauge your body’s response, and always consult with a healthcare professional—especially if you have underlying health conditions or are taking other medications—to ensure safe and effective use.
How Often Should You Take Lemon Balm?
Lemon balm can be taken daily, with most people benefiting from one to three servings per day, depending on their needs and the form used. For tea, enjoying a cup before meals or in the evening can help support relaxation and appetite management, while capsules or tinctures are typically taken once or twice daily according to product guidelines. Consistency is key for best results, but it’s wise to start with a lower frequency and gradually increase as your body adjusts. Always listen to your body and consult a healthcare provider if you have any concerns or are using lemon balm alongside other supplements or medications.
Lemon Balm For Beginners
Form of Lemon Balm
How to Use
Tips for Beginners
Tea
Steep 1–2 tsp dried leaves in hot water for 5–10 minutes, up to 3 times daily. Enjoy before meals or in the evening for relaxation and appetite support.
Start with one cup daily to assess your body’s response. Use organic, high-quality leaves for best results.
Capsules
Take 300–500 mg once or twice daily, following product instructions. Swallow with water, preferably at the same time each day.
Choose a reputable brand and begin with the lowest dose. Check for third-party testing and avoid unnecessary fillers.
Tincture/Extract
Add the recommended number of drops (often 20–40) to water or juice, 1–3 times daily as directed on the label. Can be taken directly or mixed into beverages.
Measure carefully and monitor for any sensitivities. Start with the minimum dose and increase gradually if needed.
What Should You Combine Lemon Balm With?
Lemon balm pairs well with other gentle, supportive herbs and healthy lifestyle practices to enhance its benefits for weight loss and overall wellness. Combining lemon balm with calming herbs like chamomile or ashwagandha can amplify stress relief and promote relaxation, while pairing it with metabolism-boosting herbs such as green tea or ginger may support energy and digestion. For best results, integrate lemon balm into a balanced routine that includes nutritious meals, regular physical activity, and mindful stress management. Always consult a healthcare professional before combining lemon balm with other supplements, especially if you have underlying health conditions or take medications.
Common Lemon Balm Mistakes To Avoid
Taking Too Much Too Soon: Starting with a high dose can lead to unwanted side effects like drowsiness or digestive discomfort. Begin with the lowest recommended amount and gradually increase as needed.
Using Low-Quality Products: Not all lemon balm supplements are created equal. Choosing products without third-party testing or clear ingredient sourcing can reduce effectiveness and safety.
Ignoring Consistency: Sporadic use may not deliver noticeable benefits. For best results, take lemon balm regularly as part of your daily routine.
Overlooking Potential Interactions: Lemon balm can interact with certain medications, such as sedatives or thyroid treatments. Always check with your healthcare provider before starting, especially if you’re on medication.
Expecting Immediate Results: Lemon balm works gently and gradually. Expecting rapid weight loss or instant stress relief can lead to disappointment—give your body time to respond.
Conclusion
Lemon balm offers a gentle, natural approach to supporting weight loss and overall well-being, especially for those seeking holistic alternatives to harsh stimulants or restrictive diets. By incorporating lemon balm into your daily routine—whether as a soothing tea, convenient capsule, or versatile tincture—you can harness its calming, digestive, and appetite-balancing benefits. Remember to start with a quality product, use it consistently, and combine it with healthy lifestyle habits for the best results. With patience and mindful use, lemon balm can become a valuable ally on your journey to a healthier, more balanced you.
Final Thoughts
Looking for the perfect partner to enhance your lemon balm routine for weight loss? Check out Dr. Kellyann’s best sellers, featuring flavorful chicken, beef, and french onion bone broths that nourish your gut and support your goals. For an extra edge, try Lemon Sips Gut Radiance, a refreshing daily drink crafted to help you feel your best. Don’t miss the chocolate and vanilla shakes in Dr. Kellyann’s collection for a delicious treat. Visit Dr. Kellyann’s to discover all the ways you can support your wellness from the inside out.
Sources
https://www.webmd.com/vitamins/ai/ingredientmono-437/lemon-balm
https://senchateabar.com/blogs/blog/how-to-make-lemon-balm-tea
https://www.thekitchn.com/recipe-lemon-balm-tea-recipes-from-the-kitchn-200595
Blog
Do Collagen Supplements Work: Facts vs Myths
by Danny S.
on Jul 12 2025
From beauty influencers to fitness enthusiasts, everyone seems to be raving about collagen supplements as the secret to glowing skin and resilient joints. But amidst the hype and glossy marketing, it’s crucial to ask: are these benefits backed by credible evidence, or are we falling for myths? Join us as we dive into the facts, debunk common misconceptions, and uncover what you really need to know about collagen supplementation.
What Is Collagen?
Collagen is the most abundant protein in the human body, serving as a fundamental building block for skin, bones, muscles, tendons, and ligaments. It provides structure, strength, and elasticity, helping tissues withstand stretching and maintain their integrity. As we age, our natural collagen production declines, leading to common signs of aging such as wrinkles, joint discomfort, and reduced skin firmness. Because of its vital role in maintaining youthful skin and healthy joints, collagen has become a popular ingredient in supplements and skincare products aimed at supporting overall wellness and combating the effects of aging.
What Exactly Are Collagen Supplements?
Collagen supplements are dietary products designed to boost the body’s collagen levels, typically available in the form of powders, capsules, or drinks. They are made by breaking down animal-derived collagen—most often from bovine (cow), marine (fish), or porcine (pig) sources—into smaller, easily absorbed peptides. These supplements are marketed to support skin elasticity, reduce wrinkles, strengthen hair and nails, and promote joint and bone health. While they offer a convenient way to increase collagen intake, their effectiveness depends on factors like absorption, dosage, and individual health needs.
What Types Of Collagen Are There?
Type I Collagen
Type I collagen is the most abundant form in the human body, making up about 90% of your body’s collagen. It is primarily found in skin, bones, tendons, and connective tissues, providing structure and strength. This type is especially valued for its role in maintaining youthful, firm skin and supporting bone health.
Type II Collagen
Type II collagen is mainly found in cartilage, which cushions joints and supports flexibility and movement. It plays a crucial role in joint health and is often the primary type used in supplements aimed at reducing joint pain or supporting mobility, especially for those with arthritis or active lifestyles.
Type III Collagen
Type III collagen is commonly found alongside Type I in skin, muscles, and blood vessels. It helps maintain the structure of organs and tissues, contributing to skin elasticity and the integrity of internal organs. This type is particularly important during periods of growth and healing.
Other Types
While Types I, II, and III are the most prevalent and studied, there are at least 16 different types of collagen in the body. Types IV and V, for example, are found in cell membranes and the surfaces of organs, playing specialized roles in filtration and tissue formation. However, most collagen supplements focus on Types I, II, and III due to their significant impact on skin, joint, and connective tissue health.
Do Collagen Supplements Work?
Collagen supplements, such as Dr. Kellyann’s Unflavored Collagen Peptides, are formulated to support the body’s natural collagen levels, which decline with age and can lead to joint discomfort, skin aging, and reduced tissue elasticity. These supplements are made from hydrolyzed collagen peptides—typically sourced from grass-fed bovine protein—making them easy to digest and absorb. Research and user experiences suggest that regular use may help improve joint comfort, promote skin elasticity, support hair and nail strength, and even contribute to gut health. While individual results can vary, high-quality collagen supplements offer a convenient and versatile way to boost daily protein intake and support overall wellness, especially when combined with a balanced diet and healthy lifestyle.
Collagen Supplements Facts vs Myths
Collagen Supplements Facts
Collagen supplements can help improve skin elasticity and hydration, reducing the appearance of fine lines and wrinkles.
Scientific studies suggest collagen peptides may support joint health and reduce joint pain, especially in aging adults and athletes.
Collagen is a protein made up of amino acids that are essential for maintaining healthy skin, hair, nails, and connective tissues.
Hydrolyzed collagen, commonly used in supplements, is broken down for better absorption and utilization by the body.
High-quality collagen supplements are typically free from artificial additives and can fit into various diets, including keto and paleo.
Collagen Supplements Myths
Collagen supplements provide instant results; in reality, noticeable benefits often require consistent use over several weeks or months.
All collagen supplements are the same; in fact, quality, source, and type of collagen can significantly impact effectiveness.
Taking collagen alone will completely reverse aging or joint issues, but it works best as part of a holistic wellness routine.
Collagen supplements can replace a healthy diet; they are meant to complement, not substitute, balanced nutrition.
Plant-based sources can provide true collagen; however, real collagen is only found in animal-derived products, though some plant-based supplements may support the body’s own collagen production.
Are There Fitness Or Muscle Recovery Benefits?
Collagen supplements are increasingly popular among fitness enthusiasts and athletes for their potential to support an active lifestyle. Many people incorporate collagen into their routines with the goal of maintaining healthy joints, tendons, and muscles, which are all essential for exercise performance and recovery. Collagen is a natural protein found in connective tissues, and supplementing with it may help provide the building blocks the body uses during periods of physical stress or after workouts. While individual experiences vary, some users report feeling more resilient and comfortable during their fitness routines when collagen is part of their daily regimen.
Can I Take Collagen Supplements Daily?
Yes, collagen supplements are generally designed for daily use and can be easily incorporated into your routine by mixing them into drinks, smoothies, or meals. Many people choose to take collagen every day to help support their skin, joints, and overall wellness, as consistent intake may offer the best results over time. It’s important to follow the recommended serving size on the product label and consult with a healthcare professional if you have any underlying health conditions or concerns. Daily use is considered safe for most healthy adults and can be a convenient way to maintain your body’s natural collagen levels as part of a balanced lifestyle.
How Can You Maximize Collagen Supplement Results?
Strategy
Why It Matters
How to Implement
Choose High-Quality Collagen
Purity and sourcing impact absorption and effectiveness
Opt for grass-fed, pasture-raised, or wild-caught collagen peptides
Take Consistently
Regular intake supports steady collagen levels
Add to daily routine—mix in coffee, smoothies, or recipes
Pair with Vitamin C
Vitamin C is essential for collagen synthesis in the body
Eat citrus fruits, berries, or take a vitamin C supplement
Maintain a Balanced Diet
Nutrients like protein, zinc, and copper also support collagen production
Include lean meats, nuts, seeds, and leafy greens in your meals
Stay Hydrated
Hydration helps maintain skin elasticity and supports overall health
Drink plenty of water throughout the day
Avoid Excess Sugar & Smoking
Sugar and smoking can break down collagen and hinder its production
Limit sugary foods and avoid tobacco products
Support Gut Health
A healthy gut improves nutrient absorption, including collagen peptides
Eat fiber-rich foods, fermented foods, and consider a probiotic
Get Enough Sleep
Sleep is crucial for tissue repair and collagen regeneration
Aim for 7–9 hours of quality sleep each night
Protect Skin from UV Damage
UV rays accelerate collagen breakdown in the skin
Use sunscreen and wear protective clothing outdoors
Common Collagen Supplement Mistakes To Avoid
Skipping daily doses or using collagen inconsistently, which can limit potential benefits and slow progress.
Choosing low-quality or poorly sourced collagen supplements that may contain fillers or lack effective absorption.
Ignoring the importance of a balanced diet and relying solely on collagen supplements for skin or joint health.
Forgetting to pair collagen with vitamin C-rich foods, which are essential for optimal collagen synthesis in the body.
Overlooking the product label and taking more or less than the recommended serving size, which can impact results.
Conclusion
Collagen supplements have become a popular addition to wellness routines for those seeking to support healthy skin, joints, and overall vitality. While they are not a miracle solution, consistent use of high-quality collagen—paired with a balanced diet and healthy lifestyle—may help maintain the body’s natural collagen levels as we age. Understanding the facts, avoiding common mistakes, and choosing reputable products can maximize your results and help you make informed decisions. Ultimately, collagen supplements can be a valuable tool for those looking to invest in their long-term health and well-being.
Final Thoughts
Wondering how to maximize the benefits of your collagen supplement for healthier skin and joints? Explore Dr. Kellyann’s best sellers, where you’ll find a range of nourishing options like chicken, beef, and french onion bone broths to support your gut and skin. For a daily anti-aging boost, try Collagen Peptides, or treat yourself to chocolate and vanilla shakes from Dr. Kellyann’s collection. Discover all the delicious ways to enhance your wellness at Dr. Kellyann’s.
Sources
https://pmc.ncbi.nlm.nih.gov/articles/PMC1606623/
https://lieflabs.com/the-differences-between-powders-capsules-tablets/
https://www.hollandandbarrett.com/the-health-hub/sports-nutrition/is-this-the-new-protein-powder-is-collagen-essential-for-recovery-after-sport/
Blog
Is Bone Broth Protein Powder a Complete Protein: Complete Protein 101
by Danny S.
on Jul 08 2025
Bone broth protein powder has surged in popularity among health enthusiasts, fitness devotees, and anyone seeking a clean, nutrient-dense alternative to traditional protein supplements. But as more people turn to bone broth for its gut, joint, and skin benefits, a crucial question arises: Is bone broth protein powder a complete protein? Understanding whether this trending supplement delivers all essential amino acids is key for those who want to optimize their nutrition, support muscle recovery, and make informed choices for their wellness journey.
What Is a Complete Protein?
A complete protein is a dietary protein source that contains all nine essential amino acids in sufficient quantities required by the human body for optimal health. These essential amino acids cannot be produced by the body and must be obtained through food. Complete proteins are crucial for building and repairing tissues, supporting immune function, and maintaining muscle mass. While animal-based proteins like eggs, dairy, and meat are typically complete, many plant-based sources lack one or more essential amino acids, making it important for those on restrictive diets to combine foods or choose supplements that deliver a full amino acid profile.
Why Does It Matter If a Protein Is Complete or Incomplete?
Supports Muscle Growth and Repair: Complete proteins provide all the essential amino acids needed for building and repairing muscle tissue, which is especially important for athletes and active individuals.
Promotes Optimal Health: Essential amino acids play key roles in hormone production, immune function, and enzyme activity, making complete proteins vital for overall wellness.
Prevents Nutritional Deficiencies: Relying on incomplete proteins without proper food combinations can lead to amino acid deficiencies, impacting energy, mood, and long-term health.
Enhances Recovery and Performance: Consuming complete proteins helps speed up recovery after exercise or injury by supplying the body with the necessary building blocks for tissue repair.
Supports Dietary Goals: For those following specific diets like paleo, keto, or plant-based, ensuring protein completeness helps meet nutritional needs without compromising dietary restrictions.
Is Bone Broth Protein Powder a Complete Protein?
Bone broth protein powder is not considered a complete protein because it typically lacks sufficient amounts of certain essential amino acids, most notably tryptophan. While it does provide a broad spectrum of amino acids—including glycine, proline, and glutamine, which are beneficial for joint, gut, and skin health—it falls short of delivering the full profile required to be classified as a complete protein. This means that while bone broth protein can be a valuable addition to your diet, especially for those seeking collagen-rich benefits, it may not fully meet your body’s needs for muscle building and overall protein synthesis unless paired with other protein sources that supply the missing amino acids.
What Foods Are Complete Proteins?
Animal-Based Complete Proteins
Animal-based foods are among the most reliable sources of complete proteins. Examples include eggs, dairy products like milk, yogurt, and cheese, as well as meats such as chicken, beef, pork, and fish. These foods naturally contain all nine essential amino acids in optimal ratios, making them ideal for supporting muscle growth, tissue repair, and overall health. For individuals who consume animal products, incorporating these foods into the diet is a straightforward way to ensure adequate intake of complete proteins.
Plant-Based Complete Proteins
While many plant foods are considered incomplete proteins, there are notable exceptions that provide all essential amino acids. Quinoa, soy products (such as tofu, tempeh, and edamame), buckwheat, chia seeds, and hemp seeds are all plant-based sources of complete protein. These options are especially valuable for vegetarians and vegans seeking to meet their protein needs without relying on animal products. Including a variety of these foods in a plant-based diet can help ensure a balanced amino acid profile.
Combining Incomplete Proteins
For those who primarily eat plant-based foods that are not complete proteins, combining different sources can create a complete amino acid profile. Classic examples include pairing rice with beans, or whole grain bread with peanut butter. These combinations allow the amino acids missing from one food to be supplied by another, effectively providing the body with all the essentials it needs for optimal function and health.
Complete Protein 101
Key Concept
Details
Examples
Complete Protein
Contains all nine essential amino acids in adequate amounts
Eggs, dairy, meat, fish, quinoa, soy, buckwheat
Incomplete Protein
Missing one or more essential amino acids
Most grains, nuts, seeds, legumes
How to Get Complete Protein
Combine different incomplete protein sources to cover all essential amino acids
Rice + beans, whole grain bread + peanut butter
Why It Matters
Essential amino acids are required for muscle repair, immune function, and overall health
Supports recovery, energy, and wellness
Bone Broth Protein Status
Not a complete protein—lacks sufficient tryptophan and possibly other essential amino acids
Best paired with other protein sources for completeness
Plant-Based Complete Proteins
Some plants naturally provide all essential amino acids
Quinoa, soy, chia seeds, hemp seeds, amaranth
Who Needs Complete Proteins
Important for everyone, especially athletes, active individuals, and those on restrictive diets
Fitness enthusiasts, paleo/keto/vegan dieters
How Does Bone Broth Protein Compare to Other Proteins?
Bone broth protein stands out for its rich collagen content and unique amino acid profile, offering benefits for joint, gut, and skin health that aren’t typically found in whey or plant-based proteins. However, unlike whey, egg, or soy protein—which are all complete proteins containing all essential amino acids—bone broth protein is not considered complete, as it lacks adequate levels of certain amino acids like tryptophan. While it’s an excellent option for those seeking a dairy-free, paleo-friendly supplement with anti-inflammatory properties, individuals focused on muscle building or overall protein synthesis may need to combine bone broth protein with other sources to ensure a full spectrum of essential amino acids.
Are All Bone Broth Protein Powders the Same?
Not all bone broth protein powders are the same—there can be significant differences in quality, sourcing, ingredients, and nutritional profiles among brands. Some powders are made from grass-fed or pasture-raised animals, while others may use conventional sources, impacting the nutrient density and purity of the final product. Additionally, manufacturing processes vary, with some brands using gentle, low-heat methods to preserve amino acids and collagen, while others may use higher temperatures that can degrade these nutrients. Ingredients lists also differ, with some powders containing added flavors, sweeteners, or fillers, while others remain pure and unflavored. For the best results, it’s important to choose a bone broth protein powder that aligns with your dietary preferences, quality standards, and health goals.
Tips For Choosing Quality Bone Broth Protein Powder
Check the Source of Ingredients: Look for bone broth protein powders made from grass-fed, pasture-raised, or free-range animals to ensure higher nutrient quality and fewer contaminants.
Review the Ingredient List: Choose products with minimal, clean ingredients—ideally just bone broth protein and natural flavors—while avoiding added sugars, artificial sweeteners, or unnecessary fillers.
Assess the Processing Method: Opt for powders processed with low heat or gentle drying techniques, which help preserve the integrity of amino acids, collagen, and other beneficial nutrients.
Verify Third-Party Testing: Select brands that provide third-party testing or certifications to guarantee purity, safety, and transparency regarding heavy metals, allergens, and contaminants.
Consider Flavor and Additives: If you prefer flavored options like vanilla, ensure the flavorings are natural and free from synthetic additives, so you get a tasty product without compromising on quality.
Conclusion
Bone broth protein powder offers a unique blend of benefits, especially for those seeking joint, gut, and skin support, or following paleo and dairy-free diets. However, it’s important to recognize that bone broth protein is not a complete protein and may need to be paired with other sources to ensure you’re getting all essential amino acids for optimal health and muscle recovery. When choosing a bone broth protein powder, prioritize quality ingredients, transparent sourcing, and minimal processing to maximize nutritional value. By understanding its strengths and limitations, you can make an informed decision and incorporate bone broth protein into your routine in a way that best supports your wellness goals.
Final Thoughts
Curious if bone broth protein is the right choice for your wellness routine? Discover Dr. Kellyann’s best sellers to find premium options like chicken, beef, and french onion bone broths, each crafted to support your gut, skin, and joint health. For a daily anti-aging boost, try Collagen Peptides, or enjoy a delicious protein upgrade with Bone Broth Protein Vanilla. Explore all the nourishing ways to enhance your health at Dr. Kellyann’s.
Sources
https://www.piedmont.org/living-real-change/what-is-a-complete-protein
https://www.healthline.com/nutrition/animal-vs-plant-protein
https://healthcenter.uga.edu/protein-powder-the-what-why-how-to-choose/
Blog
How Much Collagen Per Day: Collagen Daily Intake
by Danny S.
on Jul 04 2025
If you’re serious about supporting your skin’s elasticity, joint comfort, or overall vitality, you’ve likely considered adding collagen to your daily regimen. Yet, the question remains, how much collagen per day is truly effective? With research-backed insights and practical tips, this guide will help you navigate the world of collagen supplementation so you can confidently tailor your intake to your unique wellness needs.
What Is Collagen?
Collagen is the most abundant protein in the human body, serving as a vital building block for skin, hair, nails, joints, and connective tissues. It acts like a structural scaffold, providing strength, elasticity, and support to everything from your skin’s surface to your bones and tendons. As we age, our natural collagen production declines, which can lead to visible signs of aging such as wrinkles, sagging skin, and joint stiffness. This is why many people turn to collagen supplements, aiming to replenish their body’s supply and support overall health, mobility, and youthful appearance.
Why Is Collagen Important For Your Body?
Supports Skin Elasticity and Hydration: Collagen helps maintain firm, smooth, and youthful-looking skin by providing structure and retaining moisture.
Promotes Joint Health: It cushions and supports joints, reducing stiffness and discomfort while promoting flexibility and mobility.
Strengthens Hair and Nails: Collagen contributes to stronger, healthier hair and nails, helping to prevent brittleness and breakage.
Aids Muscle and Bone Strength: As a key component of muscle tissue and bones, collagen supports muscle mass and bone density, which are essential for overall strength and stability.
Supports Gut and Heart Health: Collagen helps maintain the integrity of the gut lining and supports healthy blood vessels, contributing to digestive wellness and cardiovascular function.
How Much Collagen Per Day?
The optimal amount of collagen to take per day depends on your individual goals and the type of supplement you choose, but most research suggests a daily intake of 2.5 to 15 grams. For general skin, hair, and nail support, 2.5 to 5 grams is often sufficient, while higher doses up to 15 grams may be recommended for joint health or athletic recovery. It’s important to follow the serving guidelines on your chosen product and consult with a healthcare professional if you have specific health concerns. Consistency is key, as daily collagen supplementation can help you achieve noticeable benefits over time.
Collagen Daily Intake
Goal/Benefit
Recommended Daily Intake
Collagen Type
Ideal Form
When to Take
Who Should Consider
Notes & Tips
Skin, Hair, Nail Health
2.5–5 grams
Type I
Powder, Capsules
Morning or Anytime
Adults 30+
Hydrolyzed collagen absorbs best; consistency is key for visible results.
Joint & Bone Support
10–15 grams
Type II
Powder, Gummies
With Meals
Active adults, seniors
Higher doses may help with joint stiffness and bone density.
Muscle Recovery & Fitness
10–15 grams
Type I & III
Powder, Drink Mix
Post-Workout
Athletes, gym-goers
Combine with protein for enhanced muscle repair and recovery.
Gut Health
5–10 grams
Type I & III
Powder, Broth
Empty Stomach
Those with gut issues
Supports gut lining; unflavored powders can be added to smoothies or soups.
Heart & Vascular Support
2.5–5 grams
Type III
Capsules, Powder
Morning
Adults 40+
May help maintain healthy blood vessels and circulation.
Hair Growth & Strength
5–10 grams
Type I
Powder, Gummies
Anytime
Those with thinning hair
Pair with biotin for added benefits.
Are There Different Types of Collagen and Do They Matter?
Yes, there are several different types of collagen, and they do matter when it comes to supporting specific areas of your health. The most common types found in collagen supplements are Type I, II, and III. Type I collagen is the most abundant in the body and is especially beneficial for skin, hair, and nail health. Type II is primarily found in cartilage and is key for joint support and flexibility. Type III works alongside Type I in skin and connective tissues, contributing to skin elasticity and muscle structure. Choosing the right type, or a blend, can help you target your unique wellness goals more effectively, making it important to read labels and select a supplement that aligns with your needs.
Should You Adjust Your Collagen Intake Based on Your Lifestyle?
Absolutely, your lifestyle plays a significant role in determining how much collagen you may need each day. Active individuals, athletes, or those recovering from injury may benefit from higher collagen intake to support muscle repair and joint health, while people focused on beauty or general wellness might require less. Factors like age, diet, stress levels, and exposure to environmental stressors can also impact your body’s natural collagen production, making it important to adjust your supplementation accordingly. By tailoring your collagen intake to your unique lifestyle and health goals, you can maximize the benefits and support your body’s changing needs over time.
How Should You Take Collagen for Best Results?
For best results, collagen should be taken consistently each day, ideally in a form that fits seamlessly into your routine such as powders mixed into smoothies or coffee, capsules, or even gummies. Hydrolyzed collagen, which is broken down for easier absorption, is often recommended for maximum effectiveness. Pairing collagen with vitamin C-rich foods can further enhance absorption and support your body’s natural collagen production. It’s also important to follow the dosage instructions on your chosen supplement and give it time most people notice benefits after several weeks of regular use. Consistency, quality, and pairing with a balanced diet are key to unlocking the full potential of collagen supplementation.
Can You Take Too Much Collagen?
While collagen is generally considered safe and well-tolerated, taking excessively high amounts isn’t necessarily better and may lead to mild side effects like digestive discomfort, bloating, or a feeling of fullness. Most studies support daily doses between 2.5 and 15 grams, and there’s little evidence that exceeding this range provides additional benefits. It’s important to stick to recommended serving sizes and consult with a healthcare professional if you have underlying health conditions or are taking other supplements. Moderation and consistency are key more isn’t always better when it comes to collagen, and your body will benefit most from a balanced, steady approach.
How Long Does It Take to See Results?
The time it takes to see results from collagen supplementation can vary depending on your individual goals, lifestyle, and consistency, but most people begin to notice visible improvements within 4 to 8 weeks. For skin hydration and elasticity, changes may appear as early as a month, while benefits for joint comfort, muscle recovery, or hair and nail strength might take a bit longer. Consistent daily use is crucial, as collagen works gradually to support your body’s natural repair and renewal processes. Patience and regular supplementation will help you achieve the best and most lasting results.
Common Collagen Mistakes To Avoid
Inconsistent Use: Skipping days or not taking collagen regularly can limit its effectiveness, as consistent daily intake is key for noticeable results.
Taking the Wrong Type: Not all collagen types serve the same purpose; choosing the wrong type for your goals (e.g., using Type II for skin instead of Type I) may not deliver the benefits you’re seeking.
Ignoring Absorption Factors: Failing to pair collagen with vitamin C or choosing non-hydrolyzed forms can reduce absorption and limit results.
Expecting Instant Results: Collagen works gradually, so expecting dramatic changes in just a few days can lead to disappointment patience is essential.
Overdosing or Doubling Up: Taking more than the recommended amount won’t speed up results and may cause digestive discomfort or waste your supplement.
Conclusion
Collagen supplementation offers a science-backed way to support your skin, joints, hair, and overall vitality as you age, but getting the most out of it requires the right approach. By understanding how much collagen per day is ideal for your unique needs, choosing the appropriate type, and taking it consistently, you can unlock noticeable benefits over time. Remember to avoid common mistakes, tailor your intake to your lifestyle, and pair your supplement with a balanced diet for optimal results. With patience and a mindful routine, collagen can become a powerful ally in your wellness journey, helping you look and feel your best at any age.
Final Thoughts
Curious about how to get the most out of your collagen supplement for visible results? Check out Dr. Kellyann’s best sellers, featuring a variety of chicken, beef, and french onion bone broths that help nourish your gut and support youthful skin. For a daily anti-aging advantage, try Collagen Peptides, or savor chocolate and vanilla shakes from Dr. Kellyann’s collection. Explore all the nourishing options at Dr. Kellyann’s and give your wellness journey a delicious boost.
Sources
https://my.clevelandclinic.org/health/articles/23089-collagen
https://ca.doseandco.com/blogs/science/what-are-the-different-types-of-collagen-and-their-benefits
https://www.eatingwell.com/article/8067695/best-ways-to-take-collagen/
Blog
What To Eat For Fat Loss: Foods That Help Shed Weight
by Danny S.
on Jul 01 2025
Achieving fat loss isn’t about starving yourself or following the latest diet craze, it’s about understanding which foods truly support your metabolism and help you feel satisfied. Whether you’re hitting the gym a few times a week or simply looking to make healthier choices, knowing what to eat for fat loss can transform your journey. Let’s explore the science-backed foods and strategies that make shedding pounds both effective and enjoyable.
Why Is Fat Loss More About What You Eat Than How Much You Exercise?
While exercise plays an important role in overall health and can support fat loss, what you eat has a far greater impact on your ability to shed body fat. This is because creating a calorie deficit, consuming fewer calories than your body burns, is primarily achieved through dietary choices, not just physical activity. Even intense workouts can only burn a limited number of calories compared to the amount you can easily consume in a single meal or snack. Additionally, the quality of your food affects hunger, metabolism, and how your body stores or burns fat. By focusing on nutrient-dense, satiating foods and mindful eating habits, you can more effectively manage your calorie intake and achieve sustainable fat loss, making nutrition the cornerstone of any successful weight loss strategy.
What Role Does Nutrition Play In Fat Loss?
Controls Calorie Intake: Nutrition directly determines how many calories you consume, making it the primary factor in creating the calorie deficit needed for fat loss.
Regulates Hunger and Satiety: The types of foods you eat such as those high in protein, fiber, and healthy fats help control appetite and keep you feeling fuller for longer, reducing the urge to overeat.
Supports Metabolism: Proper nutrition provides essential vitamins, minerals, and macronutrients that keep your metabolism functioning efficiently, helping your body burn fat more effectively.
Preserves Muscle Mass: Consuming enough protein and balanced nutrients helps maintain lean muscle during weight loss, which is crucial for a healthy metabolism and a toned appearance.
Influences Hormones: The quality of your diet impacts hormones related to fat storage, hunger, and energy, such as insulin and leptin, making nutrition a key player in long-term fat loss success.
What To Eat For Fat Loss: Foods That Help Shed Weight
1. Lean Proteins
Lean proteins like chicken breast, turkey, fish, tofu, and Greek yogurt are essential for fat loss because they help build and preserve muscle while keeping you full. High-protein foods require more energy to digest and metabolize, which means your body burns more calories processing them. Including protein in every meal can also reduce cravings and prevent overeating.
2. Leafy Greens
Leafy greens such as spinach, kale, arugula, and romaine lettuce are low in calories but high in fiber, vitamins, and minerals. Their high water and fiber content help you feel full on fewer calories, making them perfect for fat loss. They also provide antioxidants that support overall health and recovery.
3. Whole Eggs
Whole eggs are a nutrient powerhouse, offering high-quality protein and healthy fats that promote satiety. Studies show that eating eggs for breakfast can reduce calorie intake later in the day. They’re also rich in essential nutrients like choline, which supports metabolism.
4. Cruciferous Vegetables
Vegetables like broccoli, cauliflower, Brussels sprouts, and cabbage are packed with fiber and nutrients. Their high fiber content helps regulate digestion and keeps you feeling satisfied, while their low calorie count makes them ideal for weight loss meals.
5. Berries
Berries such as strawberries, blueberries, raspberries, and blackberries are low in calories and high in antioxidants and fiber. Their natural sweetness can satisfy sugar cravings, and their fiber content helps control blood sugar and hunger levels.
6. Whole Grains
Whole grains like quinoa, brown rice, oats, and barley provide sustained energy and keep you full thanks to their fiber and protein content. Unlike refined grains, whole grains digest slowly, helping to stabilize blood sugar and prevent energy crashes that can lead to overeating.
7. Legumes
Beans, lentils, chickpeas, and other legumes are excellent sources of plant-based protein and fiber. They help regulate appetite, support digestive health, and provide long-lasting energy, making them a smart addition to any fat loss diet.
8. Healthy Fats
Incorporating healthy fats from sources like avocados, nuts, seeds, and olive oil can actually support fat loss by promoting satiety and reducing unhealthy cravings. These fats are also important for hormone regulation and overall well-being.
9. Bone Broth
Bone broth is a nutrient-rich, low-calorie option that can support fat loss by promoting satiety and hydration. Packed with collagen, amino acids, and minerals, bone broth helps support joint health, digestion, and muscle recovery. Sipping on bone broth between meals can curb hunger, making it easier to stick to your calorie goals while nourishing your body with essential nutrients.
10. Green Tea
Green tea is well-known for its metabolism-boosting properties, thanks to its natural caffeine and antioxidants called catechins. Drinking green tea regularly can help increase fat burning and support your overall weight loss efforts, making it a simple and effective addition to your daily routine.
What’s The Difference Between Fat Loss And Weight Loss?
Fat loss and weight loss are often used interchangeably, but they refer to different outcomes. Weight loss simply means a reduction in your overall body weight, which can come from losing fat, muscle, or even water. Fat loss, on the other hand, specifically targets the reduction of body fat while preserving lean muscle mass. This distinction is important because losing muscle can slow your metabolism and make it harder to maintain results, whereas focusing on fat loss leads to a healthier body composition, better performance, and a more toned appearance. In essence, fat loss is the goal for those seeking lasting, healthy changes, while weight loss alone doesn’t always reflect true progress.
What Are the Best Protein Sources for Fat Loss?
The best protein sources for fat loss are those that are high in protein, low in unhealthy fats, and rich in essential nutrients. Lean meats like chicken breast, turkey, and fish provide high-quality protein with minimal calories, while plant-based options such as tofu, tempeh, and lentils offer fiber and important micronutrients. Eggs and low-fat dairy products like Greek yogurt and cottage cheese are also excellent choices, as they help keep you full and support muscle maintenance. Incorporating a variety of these protein sources into your meals not only boosts satiety and preserves lean muscle during weight loss, but also supports overall health and makes your diet more enjoyable and sustainable.
Are All Carbs Bad For Fat Loss?
Not all carbs are bad for fat loss—in fact, many carbohydrate-rich foods can support your goals when chosen wisely. Whole, unprocessed carbs like fruits, vegetables, legumes, and whole grains provide essential nutrients, fiber, and energy that help regulate appetite, support metabolism, and fuel your workouts. The key is to focus on these nutrient-dense sources rather than refined carbs like white bread, pastries, and sugary snacks, which can spike blood sugar and lead to increased hunger. By including the right kinds of carbs in balanced portions, you can enjoy sustained energy, better digestion, and improved fat loss results.
Which Foods Help You Feel Full Without Overeating?
Food Type
Examples
Why It Helps You Feel Full
Key Nutrients/Fiber Content
How to Include in Your Diet
Lean Proteins
Chicken breast, fish, tofu, Greek yogurt
Protein takes longer to digest, increases satiety hormones, and helps preserve muscle mass
High in protein, moderate in calories
Add to salads, stir-fries, or as main dish
High-Fiber Vegetables
Broccoli, spinach, carrots, bell peppers
Fiber adds bulk, slows digestion, and keeps you full longer
High in fiber, vitamins, minerals
Fill half your plate with veggies at meals
Whole Grains
Oats, quinoa, brown rice, barley
Slow-digesting carbs and fiber stabilize blood sugar and prolong fullness
Fiber, complex carbs, B vitamins
Use as a base for bowls or side dishes
Legumes
Lentils, black beans, chickpeas
Protein and fiber combo promotes satiety and steady energy
High in protein and fiber
Add to soups, salads, or make veggie burgers
Eggs
Whole eggs
High-quality protein and healthy fats keep you satisfied
Protein, healthy fats, choline
Enjoy boiled, scrambled, or in omelets
Berries
Blueberries, raspberries, strawberries
Fiber and water content fill you up with few calories
Fiber, antioxidants, vitamin C
Add to yogurt, oatmeal, or eat as a snack
Greek Yogurt
Plain, unsweetened Greek yogurt
Thick texture and high protein content increase satiety
Protein, calcium, probiotics
Use as a snack, breakfast, or smoothie base
Healthy Fats
Avocado, nuts, seeds, olive oil
Fats slow digestion and help regulate hunger hormones
Healthy fats, vitamin E, fiber
Add to salads, toast, or as a topping
Bone Broth
Homemade or store-bought bone broth
Warm liquid promotes satiety and hydration, contains protein and collagen
Collagen, amino acids, minerals
Sip between meals or use as soup base
Cottage Cheese
Low-fat or full-fat cottage cheese
High protein and creamy texture help curb hunger
Protein, calcium, B vitamins
Eat as a snack or add to fruit and salads
Common Mistakes To Avoid When Choosing Foods For Fat Loss
Relying on “Diet” or Processed Foods: Many low-calorie or “diet” products are highly processed and packed with artificial ingredients, added sugars, or unhealthy fats that can sabotage your fat loss efforts and leave you feeling unsatisfied.
Skipping Meals or Severely Restricting Calories: Drastically cutting calories or skipping meals can slow your metabolism, increase cravings, and make it harder to stick to your plan, often leading to overeating later.
Neglecting Protein Intake: Not getting enough protein can result in muscle loss, reduced satiety, and a slower metabolism, making it more difficult to lose fat and maintain your results.
Ignoring Portion Sizes: Even healthy foods can contribute to weight gain if eaten in large quantities. Overeating nuts, oils, or whole grains can easily push you out of a calorie deficit.
Falling for Nutrition Myths: Believing that all carbs are bad, fat-free means healthy, or that certain “superfoods” alone will melt fat can distract you from the balanced, evidence-based approach that truly works for sustainable fat loss.
Conclusion
Achieving sustainable fat loss isn’t about extreme diets or depriving yourself—it’s about making informed, balanced choices that nourish your body and support your goals. By focusing on nutrient-dense foods like lean proteins, whole grains, healthy fats, and plenty of fruits and vegetables, you can create satisfying meals that help you shed fat while maintaining energy and muscle. Remember, consistency and mindful eating are key; small, positive changes add up over time. Embrace a flexible, evidence-based approach, and you’ll not only see results but also enjoy the process of becoming healthier, stronger, and more confident in your everyday life.
Final Thoughts
Are you searching for easy ways to enhance your fat loss results and rejuvenate your skin? Check out Dr. Kellyann’s best sellers, including delicious chicken, beef, and french onion bone broths that support gut and skin health. For a daily boost against signs of aging, try Collagen Peptides, or indulge in chocolate and vanilla shakes from Dr. Kellyann’s collection. Explore all the nourishing options at Dr. Kellyann’s.
Soures
https://novamedicalgroup.net/healthy-nutrition
https://www.healthline.com/nutrition/weight-loss-vs-fat-loss
https://www.medicalnewstoday.com/articles/321522
Blog
How To Get Rid Of Under Eye Wrinkles: Step-by-Step
by Danny S.
on Jun 28 2025
The journey to smoother, younger-looking under-eyes can feel overwhelming, especially with so many products and treatments promising miraculous results. If you’re frustrated by persistent fine lines or anxious about looking tired before your time, you’re not alone. This comprehensive guide breaks down the science of under-eye wrinkles and offers a clear, actionable roadmap, combining dermatologist-backed advice, at-home remedies, and the latest innovations, so you can confidently address signs of aging and restore your natural glow.
What Are Under Eye Wrinkles?
Under-eye wrinkles are fine lines and creases that develop in the delicate skin beneath the eyes, often appearing as one of the earliest signs of aging. This area is particularly prone to wrinkling because the skin is thinner, contains fewer oil glands, and is constantly exposed to facial movements like smiling, squinting, and blinking. Over time, factors such as natural collagen loss, sun exposure, dehydration, and lifestyle habits can accelerate the formation of these lines, leading to visible crow’s feet or a crepey texture. While under-eye wrinkles are a normal part of the aging process, understanding their causes is the first step toward effectively minimizing their appearance and maintaining a youthful, refreshed look.
What Causes Under Eye Wrinkles?
Natural Aging: As we age, our skin produces less collagen and elastin, leading to a loss of firmness and elasticity that makes wrinkles more likely to form under the eyes.
Sun Exposure: Ultraviolet (UV) rays from the sun break down collagen fibers and accelerate skin aging, causing premature wrinkles and fine lines in the delicate under-eye area.
Facial Expressions: Repeated movements such as smiling, squinting, and blinking create dynamic wrinkles over time, especially in the thin skin around the eyes.
Dehydration: Lack of moisture can make under-eye skin appear crepey and accentuate the appearance of fine lines and wrinkles.
Lifestyle Factors: Habits like smoking, poor sleep, and a diet lacking in antioxidants can damage skin cells and contribute to the early development of under-eye wrinkles.
How To Get Rid Of Under Eye Wrinkles: Step-by-Step
Step 1: Prioritize Gentle Cleansing
Start your routine by gently cleansing the under-eye area to remove makeup, sunscreen, and impurities without stripping the skin of its natural moisture. Use a mild, hydrating cleanser and avoid harsh rubbing, which can further irritate and thin the delicate skin beneath your eyes.
Step 2: Hydrate and Moisturize
Apply a nourishing eye cream or serum specifically formulated for the under-eye area. Look for ingredients like hyaluronic acid, peptides, and antioxidants that help plump the skin, lock in moisture, and protect against environmental stressors. Consistent hydration is key to minimizing the appearance of fine lines and keeping the skin supple.
Step 3: Incorporate Collagen Peptides
Support your skin from within by adding high-quality collagen peptides to your daily routine. Collagen supplements, such as Dr. Kellyann’s Collagen Peptides, can help boost your body’s natural collagen production, improving skin elasticity and reducing the depth of under-eye wrinkles over time.
Step 4: Protect with Sunscreen
Shield the under-eye area from harmful UV rays by applying a broad-spectrum sunscreen every morning, even on cloudy days. Choose a gentle, fragrance-free formula suitable for sensitive skin, and consider wearing sunglasses to further minimize sun exposure and prevent squinting.
Step 5: Practice Healthy Lifestyle Habits
Enhance your results by adopting habits that support overall skin health. Prioritize quality sleep, stay hydrated, eat a balanced diet rich in antioxidants, and avoid smoking. These lifestyle choices help repair and protect your skin, making your under-eye area look brighter, smoother, and more youthful.
Are There Exercises or Facial Massages That Help?
Yes, targeted facial exercises and gentle under-eye massages can help improve circulation, stimulate collagen production, and temporarily reduce the appearance of under-eye wrinkles. Simple techniques like lightly tapping or massaging the under-eye area with your fingertips, or using a cool jade roller, can help de-puff and smooth the skin by encouraging lymphatic drainage and boosting blood flow. Regular practice of these exercises, combined with a nourishing skincare routine, may enhance skin firmness and elasticity over time, giving the under-eye area a more refreshed and youthful look.
How Important Is Collagen For Under Eye Wrinkles?
Collagen is essential for maintaining the firmness, elasticity, and smoothness of the skin, making it especially important in the fight against under-eye wrinkles. As we age, our natural collagen production declines, leading to thinner, more fragile skin that is prone to fine lines and creasing. By supporting collagen levels—through topical treatments, a nutrient-rich diet, or high-quality supplements—you can help strengthen the under-eye area, improve its resilience, and visibly reduce the depth and appearance of wrinkles. Prioritizing collagen in your skincare and wellness routine is a proactive way to preserve a youthful, refreshed look around the eyes.
What Role Does Hydration and Diet Play in Skin Health?
Hydration and diet play a crucial role in maintaining healthy, youthful skin, especially in delicate areas like under the eyes. Drinking enough water helps keep skin cells plump and resilient, reducing the appearance of fine lines and preventing dryness that can accentuate wrinkles. A balanced diet rich in antioxidants, vitamins, and healthy fats supports collagen production, fights free radical damage, and promotes overall skin repair. Nutrients from foods like leafy greens, berries, nuts, and fatty fish nourish the skin from within, helping to maintain its elasticity, glow, and ability to recover from daily stressors.
How Much Collagen Should I Take For Under Eye Wrinkles?
The optimal amount of collagen to take for under-eye wrinkles typically ranges from 2.5 to 15 grams per day, depending on the supplement and your individual needs. Most clinical studies suggest that a daily dose of 5 to 10 grams of high-quality collagen peptides is effective for improving skin elasticity, hydration, and reducing the appearance of fine lines. It’s important to choose a reputable product and remain consistent with your supplementation, as visible results often appear after several weeks of regular use. For best outcomes, combine collagen intake with a balanced diet and a targeted skincare routine to maximize benefits for the delicate under-eye area.
Common Under Eye Wrinkles Mistakes To Avoid
Skipping Sunscreen: Neglecting to protect the under-eye area from UV rays accelerates collagen breakdown and leads to premature wrinkles.
Overusing Harsh Products: Applying strong exfoliants or retinoids too frequently can irritate and thin the delicate under-eye skin, making wrinkles more noticeable.
Rubbing or Tugging at the Eyes: Habitually rubbing your eyes or pulling at the skin when removing makeup can cause micro-tears and contribute to the formation of fine lines.
Ignoring Hydration: Failing to keep the under-eye area properly moisturized can accentuate dryness and make wrinkles appear deeper.
Relying Solely on Topical Treatments: Focusing only on creams and serums without addressing internal factors like nutrition, hydration, and overall wellness can limit your results.
Conclusion
Addressing under-eye wrinkles is a journey that combines smart skincare, healthy lifestyle choices, and targeted treatments to achieve lasting results. By understanding the causes of under-eye wrinkles and adopting a step-by-step approach—including gentle cleansing, consistent hydration, collagen supplementation, sun protection, and mindful habits—you can significantly reduce the appearance of fine lines and restore a youthful, refreshed look. With patience and the right strategies, it’s entirely possible to rejuvenate the delicate under-eye area and feel confident in your skin at any age.
Final Thoughts
Looking for simple, effective solutions to help smooth under-eye wrinkles and boost your vitality? Discover Dr. Kellyann’s best sellers, including nutrient-rich chicken, beef, and french onion bone broths for gut and skin health. For daily support that targets signs of aging, try Collagen Peptides. Satisfy your cravings with chocolate and vanilla shakes from Dr. Kellyann’s collection, and explore the full range of nourishing options at Dr. Kellyann’s.
Sources
https://www.medicalnewstoday.com/articles/under-eye-wrinkles
https://coastdermatology.com/2024/10/28/nourish-your-skin-from-the-inside-out-why-healthy-eating-is-key-to-skin-health/
https://www.dennisgrossmd.com/why-the-skin-around-your-eyes-ages-so-quickly-and-how-to-protect-it-observer/
Blog
Can I Put Collagen In My Smoothie: Collagen Smoothie Tips
by Danny S.
on Jun 20 2025
For anyone passionate about holistic health and glowing skin, the idea of supercharging your smoothie with collagen is both intriguing and practical. Collagen supplements are celebrated for their potential to support everything from joint health to hair strength, but many wonder if they’ll mix well with their daily smoothie routine. Let’s explore how you can effortlessly incorporate collagen into your smoothies, maximizing benefits while keeping your blends delicious and satisfying.
What Is Collagen?
Collagen is the most abundant protein in the human body, serving as a vital building block for skin, hair, nails, joints, and connective tissues. It acts like a structural “glue,” providing strength, elasticity, and support throughout the body. As we age, natural collagen production declines, which can lead to visible signs of aging, such as wrinkles, joint discomfort, and reduced skin elasticity. Supplementing with collagen—often derived from bovine, marine, or poultry sources—can help replenish these essential proteins, supporting a youthful appearance, joint health, and overall wellness from the inside out.
Why Are People Adding Collagen To Smoothies?
Supports Skin Health: Collagen is known to promote skin elasticity and hydration, helping to reduce the appearance of fine lines and support a youthful glow.
Boosts Joint and Bone Strength: Adding collagen to smoothies can help maintain healthy joints and bones, making it popular among those with active lifestyles or seeking to prevent age-related discomfort.
Enhances Hair and Nail Growth: Collagen provides essential amino acids that support stronger, healthier hair and nails, making it a favorite for beauty-from-within enthusiasts.
Improves Gut Health: Collagen contains amino acids like glycine and glutamine, which may help strengthen the gut lining and support digestive wellness.
Easy and Convenient Nutrition: Collagen powders are flavorless and dissolve easily, making them a simple way to boost protein intake and overall nutrition without altering the taste or texture of your favorite smoothie.
Can I Put Collagen In My Smoothie?
Absolutely, you can put collagen in your smoothie—and it’s one of the easiest ways to incorporate this beneficial protein into your daily routine. Collagen powders are typically flavorless and dissolve quickly, making them an effortless addition to any smoothie recipe without affecting taste or texture. By blending collagen into your smoothie, you can seamlessly support your skin, joint, and gut health while enjoying your favorite flavors. Whether you’re looking to boost your beauty-from-within routine or simply add more protein to your diet, collagen is a convenient and versatile supplement that fits perfectly into a smoothie lifestyle.
How To Make a Collagen Smoothie
Step 1: Choose Your Base
Start by selecting a liquid base for your smoothie, such as almond milk, coconut water, oat milk, or regular milk. The base sets the tone for your smoothie’s flavor and texture, so pick one that complements your other ingredients and fits your dietary preferences.
Step 2: Add Fruits and Veggies
Next, add your favorite fruits and vegetables. Popular choices include bananas, berries, spinach, kale, mango, or avocado. These ingredients provide natural sweetness, fiber, and a boost of vitamins and antioxidants to your smoothie.
Step 3: Scoop in Collagen Powder
Measure out your desired amount of hydrolyzed collagen powder—typically 10 to 20 grams per serving—and add it to the blender. Collagen powder dissolves easily and won’t affect the taste or texture of your smoothie.
Step 4: Include Healthy Fats and Protein (Optional)
For extra creaminess and satiety, consider adding healthy fats or protein sources like nut butter, chia seeds, Greek yogurt, or protein powder. These additions can help keep you full longer and further support your wellness goals.
Step 5: Blend Until Smooth
Secure the lid on your blender and blend all the ingredients until you achieve a smooth, creamy consistency. If your smoothie is too thick, add more liquid; if it’s too thin, toss in a few ice cubes or extra frozen fruit.
Step 6: Pour and Enjoy
Pour your collagen smoothie into a glass or to-go cup, and enjoy immediately for the freshest taste and best texture. Feel free to top with seeds, granola, or fresh fruit for added crunch and nutrition.
Collagen Smoothie Recipes
Recipe Name
Key Ingredients
Benefits Highlighted
Glow-Boost Berry Smoothie
Mixed berries, banana, almond milk, collagen powder
Supports skin radiance and hydration
Tropical Recovery Blend
Pineapple, mango, coconut water, collagen powder
Aids workout recovery and joint health
Gut-Soothing Green Smoothie
Spinach, avocado, Greek yogurt, collagen powder
Promotes gut health and digestion
Creamy Vanilla Almond Smoothie
Almond butter, vanilla protein powder, oat milk, collagen powder
Boosts protein intake and muscle recovery
Chocolate Banana Beauty Shake
Banana, cacao powder, almond milk, collagen powder
Satisfies sweet cravings and supports hair/nails
Citrus Glow Morning Smoothie
Orange, lemon, Greek yogurt, honey, collagen powder
Provides vitamin C and enhances skin health
How Much Collagen Should I Add In My Smoothie?
The ideal amount of collagen to add to your smoothie typically ranges from 10 to 20 grams per serving, which is the standard dose recommended by most collagen supplement brands. This amount is considered effective for supporting skin, joint, and gut health without overwhelming your smoothie’s taste or texture. Always check the serving size on your collagen powder’s label, as formulations can vary, and start with a smaller amount if you’re new to collagen. Consistency is key—adding collagen to your smoothie daily can help you experience the best results over time.
What’s The Best Form for Smoothies?
For smoothies, the best form of collagen is hydrolyzed collagen powder, also known as collagen peptides. This type of collagen is broken down into smaller, easily digestible particles that dissolve seamlessly into both hot and cold liquids without clumping or altering the flavor. Hydrolyzed collagen is virtually tasteless and odorless, making it ideal for blending into any smoothie recipe without impacting the texture or taste. Its versatility and ease of use make it the top choice for anyone looking to boost their smoothie’s nutritional value while supporting skin, joint, and gut health.
Collagen Smoothie Tips
Use Hydrolyzed Collagen: Choose hydrolyzed collagen peptides for the best blendability and a completely neutral taste in your smoothies.
Add Collagen After Liquids: Pour your liquid base into the blender first, then add collagen powder to help it dissolve evenly and prevent clumping.
Pair with Vitamin C: Combine collagen with vitamin C-rich fruits like oranges, strawberries, or kiwi to help support natural collagen synthesis in your body.
Start with a Small Amount: If you’re new to collagen, begin with a smaller serving and gradually increase to your desired amount to let your body adjust.
Store Smoothies Properly: If you prep smoothies ahead, store them in an airtight container in the fridge and give them a quick shake or stir before drinking, as collagen may settle over time.
Conclusion
Incorporating collagen into your smoothies is a simple, effective way to support your skin, joint, hair, and gut health while enjoying the convenience and deliciousness of your favorite blends. With hydrolyzed collagen powder, you can easily boost your nutrition without altering the taste or texture of your smoothie, making it an effortless addition to your daily wellness routine. Whether you’re aiming for a radiant complexion, stronger joints, or overall vitality, adding collagen to your smoothies empowers you to take a proactive, beauty-from-within approach to health—one sip at a time.
Final Thoughts
Curious how to make your collagen smoothie even more nutritious and delicious? Check out Dr. Kellyann’s best sellers, featuring wholesome, easy-to-mix chicken, beef, and french onion bone broths for gut and overall wellness. For a smoothie that’s as satisfying as it is healthy, try the Super Vanilla Smoothie or indulge in the Super Chocolate Smoothie. Explore even more chocolate and vanilla shake options at Dr. Kellyann’s collection and discover all your nourishing favorites at Dr. Kellyann’s.
Sources
https://nutritionsource.hsph.harvard.edu/collagen/
https://health.clevelandclinic.org/what-is-collagen
https://www.verywellhealth.com/hydrolyzed-collagen-5082613
Blog
Can You Make Bone Broth In a Crock Pot: Broth Cooking Tips
by Danny S.
on Jun 12 2025
If you’ve ever wondered whether your trusty crock pot can handle the task of making bone broth, the answer is a resounding yes! In fact, using a slow cooker is one of the easiest and most convenient ways to extract every ounce of goodness from bones, creating a deeply nourishing broth that supports gut health, immunity, and more. This article will show you how to transform kitchen scraps into liquid gold, no culinary expertise required.
What Makes a Crock Pot Great For Cooking?
A crock pot, or slow cooker, is an exceptional tool for cooking because it allows you to prepare flavorful, nutrient-rich meals with minimal effort and oversight. Its low, steady heat gently breaks down tough cuts of meat, bones, and vegetables over several hours, extracting maximum flavor and nutrition while preserving delicate nutrients that can be lost with high-heat methods. The sealed environment locks in moisture, preventing dishes from drying out and enhancing the natural taste of your ingredients. Plus, its hands-off operation means you can set it, forget it, and return hours later to a perfectly cooked meal—making it ideal for busy schedules and anyone seeking convenient, wholesome home-cooked food.
Can You Make Bone Broth In a Crock Pot?
Absolutely, you can make bone broth in a crock pot—and it’s one of the easiest and most effective methods available. The slow, consistent heat of a crock pot gently simmers bones, water, and aromatics for hours, allowing nutrients like collagen, minerals, and amino acids to be fully extracted without the need for constant monitoring. This hands-off approach not only saves time and energy but also yields a rich, flavorful broth that’s perfect for sipping, cooking, or freezing for later use. Whether you’re a beginner or a seasoned home cook, making bone broth in a crock pot is a simple, reliable way to enjoy all the health benefits of this nourishing superfood.
How To Make Bone Broth In a Crock Pot
Step 1: Gather Your Ingredients
Start by collecting your bones—these can be from chicken, beef, pork, or even fish. You can use raw bones, but for extra flavor, roasted bones are ideal. Add any leftover vegetable scraps like onion, carrot, celery, and garlic. Don’t forget a splash of apple cider vinegar, which helps draw out minerals from the bones, and enough water to cover everything by about an inch.
Step 2: Load the Crock Pot
Place the bones and vegetables into the crock pot, then pour in water until the contents are fully submerged. Add the apple cider vinegar and any herbs or spices you like, such as bay leaves, peppercorns, or thyme. Avoid adding salt at this stage, as the broth will reduce and concentrate in flavor.
Step 3: Set and Simmer
Cover the crock pot with its lid and set it to low. Let the mixture simmer gently for at least 12 hours—24 hours is even better for maximum nutrient extraction. If you’re using chicken bones, 12–18 hours is usually sufficient; for beef or pork bones, aim for 18–24 hours. Occasionally skim off any foam or impurities that rise to the top.
Step 4: Strain the Broth
Once your broth has finished simmering, carefully remove the large bones and vegetable pieces with tongs or a slotted spoon. Pour the remaining liquid through a fine mesh strainer or cheesecloth into a large bowl or pot to catch any small bits and ensure a clear broth.
Step 5: Cool and Store
Allow the strained broth to cool to room temperature, then transfer it into airtight containers or jars. Store in the refrigerator for up to five days, or freeze in portions for several months. Once chilled, you may notice a layer of fat on top—this can be skimmed off or stirred in for extra richness, depending on your preference.
What’s The Ideal Cooking Time For Flavor And Nutrient Extraction?
The ideal cooking time for bone broth in a crock pot is typically between 12 and 24 hours, depending on the type of bones and the depth of flavor you desire. Simmering for at least 12 hours allows enough time for collagen, minerals, and amino acids to be released, resulting in a rich, nourishing broth. For beef or pork bones, extending the cook time to 18–24 hours maximizes both flavor and nutrient extraction, while chicken bones generally reach their peak around 12–18 hours. This slow, gentle process ensures you get a deeply flavorful broth packed with health benefits, without risking bitterness or overcooking.
Should The Lid Stay On Or Off While Cooking?
The lid should stay on while cooking bone broth in a crock pot to maintain a consistent temperature and prevent excessive evaporation. Keeping the lid on ensures that the broth simmers gently and retains enough liquid throughout the long cooking process, allowing the flavors and nutrients to fully infuse. If you leave the lid off, the broth may reduce too quickly, potentially leading to a burnt taste or a broth that’s too concentrated. For the best results—rich, flavorful, and nutrient-dense bone broth—always keep the lid securely in place during the entire cooking time.
Can I Store and Reuse The Bone Broth?
Yes, you can easily store and reuse bone broth, making it a convenient staple for healthy home cooking. Once your broth has cooled, transfer it to airtight containers and refrigerate for up to five days, or freeze in smaller portions for several months. Freezing in ice cube trays or silicone molds allows you to thaw just what you need for recipes, sipping, or sauces. When reheating, simply warm the broth on the stove or in the microwave until steaming. Properly stored, bone broth retains its flavor and nutritional benefits, making it perfect for soups, stews, grains, or as a nourishing drink anytime.
Common Bone Broth Crock Pot Cooking Mistakes To Avoid
Using Too Much or Too Little Water: Overfilling the crock pot can dilute your broth, while too little water may cause it to evaporate and burn. Aim to cover the bones by about an inch for optimal results.
Not Adding Vinegar: Skipping a splash of apple cider vinegar means missing out on extra mineral extraction from the bones, which boosts both nutrition and flavor.
Cooking on High Heat: Using the high setting can cause the broth to boil, resulting in a cloudy appearance and less developed flavor. Always cook on low for a gentle, steady simmer.
Neglecting to Skim Impurities: Failing to skim off foam or impurities during the first few hours can lead to a broth with an off taste or unpleasant texture.
Adding Salt Too Early: Salting at the beginning can make the broth too salty as it reduces. It’s best to season your bone broth after it’s finished cooking and strained.
Conclusion
Making bone broth in a crock pot is a simple, hands-off process that delivers rich flavor and impressive nutritional benefits with minimal effort. By following a few key steps—using the right bones, adding a splash of vinegar, simmering on low with the lid on, and storing your broth properly—you can enjoy a nourishing, homemade superfood that fits seamlessly into busy lifestyles. Whether you’re new to bone broth or looking to perfect your technique, the crock pot offers a foolproof way to create delicious, health-boosting broth that supports your wellness goals and elevates your home cooking.
Final Thoughts
Looking for an easy way to enjoy the benefits of bone broth without hours in the kitchen? Discover Dr. Kellyann’s best sellers, featuring wholesome chicken, beef, and french onion bone broths—all crafted without GMOs or added sugars. These convenient, nutrient-dense broths are ideal for gut health and daily wellness. Craving something chocolatey? Try the Super Chocolate Smoothie for a delicious, nourishing treat. Explore more options at Dr. Kellyann’s and find the perfect fit for your family’s needs.
Sources
https://foodal.com/kitchen/pots-pots-skillets-guides-reviews/crockpot-vs-slow-cooker-thing/
https://www.oprah.com/food/ultimate-guide-to-slow-cooker-cooking-times-and-settings/all
https://www.southernliving.com/food/kitchen-assistant/do-you-lock-slow-cooker-when-cooking
Blog
How To Make a Chocolate Smoothie: Step-by-Step
by Danny S.
on Jun 08 2025
If you love the taste of chocolate but want to keep things healthy, learning how to make a chocolate smoothie is a game-changer. With just a few simple ingredients and a blender, you can whip up a creamy, energizing treat that doubles as breakfast, a snack, or post-workout fuel. Follow along for an easy, customizable recipe that brings together the best of taste and nutrition.
What Makes a Chocolate Smoothie Both Delicious and Nutritious?
A chocolate smoothie becomes both delicious and nutritious by blending rich, natural cocoa or cacao with wholesome ingredients like bananas, almond milk, and protein powder. The chocolate flavor satisfies sweet cravings, while nutrient-dense add-ins provide fiber, vitamins, minerals, and sustained energy. By choosing unsweetened cocoa, adding healthy fats like nut butter or flaxseed, and using natural sweeteners such as dates or honey, you create a smoothie that feels indulgent but supports your health goals. The result is a creamy, satisfying drink that delivers antioxidants, protein, and essential nutrients—making it a treat you can enjoy any time of day, guilt-free.
Why Choose a Chocolate Smoothie?
Satisfies chocolate cravings in a healthier way, offering a guilt-free treat.
Provides a quick and convenient meal or snack option for busy lifestyles.
Delivers a boost of energy and essential nutrients, perfect for breakfast or post-workout recovery.
Easily customizable with add-ins like protein powder, fruits, or greens to suit your dietary needs.
Offers a creamy, indulgent texture and rich flavor without excess sugar or artificial ingredients.
How To Make a Chocolate Smoothie: Step-by-Step
Step 1: Gather Your Ingredients
Start by collecting all the ingredients you’ll need for your chocolate smoothie. Common essentials include unsweetened cocoa or cacao powder, a ripe banana for natural sweetness and creaminess, your choice of milk (such as almond, oat, or dairy), and a scoop of protein powder if desired. Optional add-ins like nut butter, spinach, flaxseed, or a handful of ice can boost nutrition and texture.
Step 2: Add Ingredients to the Blender
Place all your chosen ingredients into the blender. Begin with the liquid base to help the blades move smoothly, followed by the banana, cocoa powder, and any additional mix-ins. If you’re using protein powder or leafy greens, add them last to ensure even blending.
Step 3: Blend Until Smooth
Secure the lid and blend on high speed for 30–60 seconds, or until the mixture is completely smooth and creamy. Pause to scrape down the sides if needed, and add more milk if the smoothie is too thick for your liking.
Step 4: Taste and Adjust
Give your smoothie a quick taste. If you prefer it sweeter, add a natural sweetener like honey, maple syrup, or a few pitted dates, then blend again. Adjust the thickness by adding more milk for a thinner consistency or a few ice cubes for a frostier texture.
Step 5: Serve and Enjoy
Pour your chocolate smoothie into a glass or to-go cup. Top with extras like cacao nibs, sliced banana, or a sprinkle of chia seeds for added flavor and nutrition. Enjoy immediately for the best taste and texture!
Is It Necessary to Add Sweetener?
Adding sweetener to a chocolate smoothie is not always necessary, as the natural sugars from ingredients like ripe bananas or dates often provide enough sweetness on their own. However, if you prefer a richer, dessert-like flavor or are using unsweetened cocoa, you may choose to add a touch of honey, maple syrup, or another natural sweetener. Ultimately, the decision depends on your taste preferences and dietary goals—many people find that with the right combination of fruits and other wholesome ingredients, their smoothie is perfectly sweet without any added sugars.
How Long Should You Blend for the Best Consistency?
For the best consistency, blend your chocolate smoothie on high speed for 30 to 60 seconds, or until the mixture is completely smooth and creamy. The exact time may vary depending on your blender’s power and the ingredients you use, but you’ll know it’s ready when there are no visible chunks and the texture is even throughout. If you’re adding tougher ingredients like leafy greens, seeds, or ice, you may need to blend a bit longer. Always pause to scrape down the sides if needed and add a splash more liquid if the smoothie is too thick, ensuring a perfectly silky result every time.
What Should the Texture Look and Feel Like When It’s Ready?
When your chocolate smoothie is ready, the texture should be silky-smooth, thick, and creamy without any lumps or graininess. It should pour easily from the blender but still hold a rich, velvety consistency—thicker than chocolate milk but not so dense that it won’t flow through a straw. The smoothie should feel cool and refreshing, with a satisfying mouthfeel that’s both indulgent and light, making each sip enjoyable and easy to drink.
Chocolate Smoothie Recipe Chart
Ingredient
Purpose in Smoothie
Substitution Ideas
Unsweetened Cocoa
Provides rich chocolate flavor
Cacao powder, chocolate protein powder
Banana
Adds natural sweetness and creaminess
Avocado, frozen cauliflower, mango
Milk (almond, oat, dairy)
Liquid base for blending
Coconut milk, soy milk, water
Protein Powder
Boosts protein content
Greek yogurt, silken tofu, collagen peptides
Nut Butter
Adds healthy fats and richness
Sunflower seed butter, tahini, almond butter
Spinach or Greens
Increases nutrients and fiber
Kale, swiss chard, zucchini
Flaxseed or Chia Seeds
Adds fiber and omega-3s
Hemp seeds, oats, psyllium husk
Natural Sweetener (optional)
Enhances sweetness if needed
Honey, maple syrup, dates
Ice
Chills and thickens smoothie
Frozen fruit, extra banana
Common Chocolate Smoothie Mistakes To Avoid
Using too much sweetener, which can overpower the chocolate flavor and add unnecessary sugar.
Skipping the liquid base, resulting in a smoothie that’s too thick or difficult to blend.
Overloading the blender with ingredients, making it hard to achieve a smooth, creamy texture.
Neglecting to balance flavors, such as forgetting a pinch of salt or vanilla to enhance the chocolate.
Not blending long enough, which can leave chunks or a gritty consistency instead of a silky-smooth finish.
Conclusion
Making a chocolate smoothie at home is a simple and rewarding way to enjoy a delicious treat that’s also packed with nutrition. By choosing quality ingredients and following a few easy steps, you can create a creamy, chocolatey drink that satisfies your cravings and supports your health goals. Whether you’re looking for a quick breakfast, a post-workout boost, or a wholesome snack, a homemade chocolate smoothie offers endless possibilities for customization and enjoyment. With the right balance of flavor, texture, and nutrition, you’ll find yourself reaching for this recipe again and again—indulging in chocolate bliss without any guilt.
Final Thoughts
Looking for a delicious way to support your family’s wellness while satisfying chocolate cravings? Discover Dr. Kellyann’s best sellers, including wholesome chicken, beef, and french onion bone broths—all made without GMOs or added sugars. These easy-to-prepare broths are perfect for gut health and daily nourishment. For a chocolatey, nutrient-rich option, try the Super Chocolate Smoothie. Explore more at Dr. Kellyann’s and choose the best fit for your family.
Sources
https://simplegreensmoothies.com/recipes/smoothies/chocolate-smoothies/
https://anarchychocolate.com/low-sugar-chocolate-smoothie/
https://grapeslauren.com/blog/smoothie-blending-tips-and-tricks
Blog
Is Bone Broth Good For a Cold: Facts vs Myths
by Danny S.
on May 28 2025
As cold and flu season approaches, the search for natural, effective remedies intensifies—leading many to the rich, savory embrace of bone broth. Touted for its immune-boosting properties and soothing warmth, bone broth has become a staple in kitchens and wellness circles alike. But does it really live up to the hype when it comes to fighting off a cold? Let’s dive into the evidence, dispel common myths, and discover what bone broth can—and can’t—do for your health when you’re under the weather.
Does Bone Broth Break Up Mucus?
Bone broth itself does not directly break up mucus, but its warmth and steam can help loosen congestion and make it easier to clear mucus from your airways. Sipping hot liquids, including bone broth, can thin mucus and soothe irritated throats, providing temporary relief from cold symptoms. While the nutrients in bone broth support overall health, it’s the combination of hydration, heat, and steam that offers the most immediate benefit for easing mucus-related discomfort during a cold.
Why Is Bone Broth Popular For Colds?
Deeply rooted in traditional and ancestral healing practices across cultures
Provides soothing warmth and comfort when feeling unwell
Supplies easily digestible nutrients, minerals, and amino acids
Believed to support immune health and recovery during illness
Recommended by wellness experts and widely shared in natural remedy circles
Bone broth has gained popularity as a go-to remedy for colds due to its comforting warmth, rich nutrient profile, and deep roots in traditional healing practices. Many people believe that sipping bone broth can help soothe sore throats, ease congestion, and provide essential hydration when illness strikes. Its slow-simmered blend of bones, vegetables, and herbs releases minerals, collagen, and amino acids, which are thought to support immune function and promote recovery. This combination of nourishing ingredients and centuries-old tradition has cemented bone broth’s reputation as a natural, holistic option for those seeking relief from cold symptoms.
Is Bone Broth Good For a Cold?
Bone broth can be a beneficial addition to your routine when you have a cold, offering soothing hydration, easy-to-digest nutrients, and gentle warmth that may help alleviate symptoms like congestion and sore throat. While scientific evidence supporting bone broth as a cure for colds is limited, its rich content of amino acids, minerals, and gelatin can support overall wellness and provide comfort during illness. The steam from a hot cup of bone broth may also help open nasal passages, while the savory flavor encourages you to stay nourished and hydrated—two key factors in recovering from a cold.
Is Bone Broth More Effective Than Soup For Colds?
Bone broth and traditional soups, such as chicken soup, both offer soothing warmth, hydration, and essential nutrients that can help ease cold symptoms, but there is no strong evidence that bone broth is more effective than other soups for treating colds. While bone broth is rich in minerals, collagen, and amino acids, many homemade soups also provide similar benefits, especially when made with vegetables, herbs, and quality proteins. Ultimately, the key advantages come from consuming hot, nourishing liquids that keep you hydrated and comfortable, rather than from any unique property exclusive to bone broth.
How Should You Use Bone Broth When You’re Sick?
When you’re sick, bone broth can be enjoyed as a warm, nourishing drink on its own or used as a base for soups and stews to help keep you hydrated and provide essential nutrients. Sip it throughout the day to soothe a sore throat, ease congestion, and support your body’s recovery with easily digestible proteins and minerals. You can also add cooked vegetables, herbs, or a squeeze of lemon for extra flavor and nutrition. Whether consumed by the cup or incorporated into simple meals, bone broth offers gentle comfort and sustenance when your appetite is low or your body needs extra care.
Bone Broth For Colds Chart
Benefit/Claim
Fact or Myth
Explanation
Soothes sore throat
Fact
The warmth and hydration from bone broth can help ease throat discomfort during a cold.
Breaks up mucus
Myth (Indirectly)
Bone broth doesn’t directly break up mucus, but the steam and warmth can help loosen it.
Boosts immune system
Partial Fact
Bone broth contains nutrients that support overall wellness, but it’s not a guaranteed boost.
Provides essential nutrients
Fact
Rich in amino acids, minerals, and collagen, bone broth offers easily digestible nutrition.
Cures or prevents colds
Myth
There’s no scientific evidence that bone broth can cure or prevent colds.
Better than other soups
Myth
Bone broth is nourishing, but not proven to be more effective than other hot soups.
Is More Always Better When It Comes to Sipping Bone Broth?
While bone broth can be a nourishing addition to your diet when you’re sick, more isn’t always better. Moderation is key, as excessive consumption may lead to an imbalance of certain nutrients, such as sodium, especially if you’re drinking several cups a day. For most people, enjoying one to two cups daily provides comfort and hydration without overloading the body. It’s important to listen to your body’s needs and balance bone broth with other nutrient-rich foods, ensuring a varied and wholesome approach to recovery.
Bone Broth For Colds Facts vs Myths
Bone Broth Facts
Provides hydration and electrolytes, which are essential for recovery during a cold
Contains amino acids and minerals that support overall wellness
The warmth and steam can help soothe sore throats and ease nasal congestion
Easy to digest, making it a gentle option when appetite is low
Offers comfort and nourishment, which can help you feel better while your body heals
Bone Broth Myths
Instantly cures or prevents colds—there’s no scientific proof for this claim
Contains special “immune-boosting” compounds unique to bone broth
Replaces the need for medical treatment or other healthy habits
Works better than any other hot liquid for relieving cold symptoms
Guarantees faster recovery from illness for everyone
Conclusion
Bone broth remains a comforting and popular choice for those seeking natural relief during a cold, thanks to its soothing warmth, hydration, and nourishing nutrients. While it may not be a miracle cure, bone broth can support your recovery by providing easily digestible proteins, minerals, and the comfort of a time-honored remedy. Incorporating bone broth into your routine—alongside other healthy habits—can help you feel better and more supported as your body heals. Ultimately, its greatest value lies in its ability to offer gentle care and nourishment when you need it most.
Final Thoughts
Curious about which bone broth can best support your immune system and recovery? Discover Dr. Kellyann’s bestsellers, offering a variety of delicious options like chicken, beef, and french onion—all made without GMOs or added sugars. These convenient broths are a simple, tasty way to nourish your gut and energize your day. Visit Dr. Kellyann’s to explore the collection and choose your favorite flavor.
Sources
https://www.medicalnewstoday.com/articles/321134
https://nourishedkitchen.com/bone-broth-minerals/
https://www.ossaorganic.com/blogs/blog/the-history-of-bone-broth
Blog
Bone Broth Protein Powder vs Whey: What’s The Difference?
by Danny S.
on May 21 2025
As the demand for high-quality protein supplements grows, many health-conscious individuals are weighing the merits of bone broth protein powder versus traditional whey. While both options support muscle building and recovery, their unique ingredients and health benefits cater to distinct needs and preferences. From athletes seeking optimal performance to those with sensitive stomachs or specific dietary goals, exploring the differences between bone broth protein powder and whey can empower you to select the best protein source for your journey.
What Is Bone Broth Protein Powder?
Bone broth protein powder is a concentrated supplement made by simmering animal bones and connective tissues—typically from chicken or beef—to extract beneficial nutrients like collagen, gelatin, amino acids, and minerals. The resulting broth is then dehydrated into a convenient powder form, preserving its rich nutritional profile while making it easy to mix into shakes, smoothies, or recipes. Unlike traditional protein powders, bone broth protein offers additional benefits for joint health, gut integrity, and skin elasticity, making it a popular choice for those seeking a holistic, food-based protein source that’s free from dairy, gluten, and common allergens.
What Is Whey Protein Powder?
Whey protein powder is a highly popular supplement derived from the liquid byproduct of cheese production. After separating the whey from the curds, it’s filtered, purified, and dried into a fine powder that’s rich in complete proteins and essential amino acids, particularly leucine, which is crucial for muscle growth and recovery. Whey protein is quickly absorbed by the body, making it a favorite among athletes and fitness enthusiasts for post-workout nutrition. While it’s an efficient and effective protein source, it does contain dairy and lactose, which may cause digestive discomfort for some individuals with sensitivities or intolerances.
Bone Broth Protein Powder vs Whey: What’s The Difference?
Source and Ingredients
Bone Broth Protein Powder: Made from simmered animal bones and connective tissues, typically chicken or beef, then dehydrated into powder. Contains collagen, gelatin, amino acids, and minerals.
Whey Protein Powder: Derived from the liquid byproduct of cheese-making. Contains complete proteins and all essential amino acids, especially high in branched-chain amino acids (BCAAs).
Nutritional Profile
Bone Broth Protein Powder: Rich in collagen and gelatin, supports joint, gut, and skin health. Lower in BCAAs compared to whey.
Whey Protein Powder: High in protein content and BCAAs, ideal for muscle growth and recovery. Minimal collagen or gelatin.
Digestibility and Allergens
Bone Broth Protein Powder: Naturally free from dairy, gluten, and common allergens. Easier to digest for those with sensitive stomachs or lactose intolerance.
Whey Protein Powder: Contains dairy and lactose, which may cause digestive issues for some individuals.
Health Benefits
Bone Broth Protein Powder: Supports joint health, gut lining, skin elasticity, and may reduce inflammation due to its collagen content.
Whey Protein Powder: Promotes rapid muscle repair, supports lean muscle mass, and aids in post-workout recovery.
Suitability for Diets
Bone Broth Protein Powder: Compatible with Paleo, Keto, and Whole30 diets; ideal for those seeking a clean, food-based protein source.
Whey Protein Powder: Suitable for most fitness diets but not compliant with strict Paleo, Whole30, or dairy-free protocols.
Taste and Texture
Bone Broth Protein Powder: Has a savory, mild flavor and can be slightly thicker or more gelatinous when mixed.
Whey Protein Powder: Typically has a neutral or sweet flavor and mixes smoothly into liquids.
How Much Protein Do You Get Per Serving From Each?
The amount of protein per serving varies between bone broth protein powder and whey protein powder, but generally, whey protein offers a higher protein content. A typical serving of whey protein powder provides around 20–25 grams of protein, making it a highly efficient source for muscle building and recovery. In comparison, bone broth protein powder usually delivers about 15–20 grams of protein per serving, along with additional nutrients like collagen and minerals. While both options support daily protein needs, whey is often preferred for maximizing protein intake, whereas bone broth protein appeals to those seeking a broader spectrum of health benefits beyond just protein content.
Is Bone Broth Protein Easier To Digest Than Whey?
Bone broth protein is generally considered easier to digest than whey, especially for individuals with dairy sensitivities or lactose intolerance. Because it is naturally free from lactose, gluten, and common allergens, bone broth protein is less likely to cause bloating, gas, or digestive discomfort. Additionally, the collagen and gelatin found in bone broth protein can help support gut health by soothing and strengthening the intestinal lining. In contrast, whey protein—while quickly absorbed and effective for muscle recovery—can sometimes lead to digestive issues for those sensitive to dairy or with compromised gut health, making bone broth protein a gentler alternative for many.
Which Is Better For Muscle Building And Post-Workout Recovery?
Whey protein is widely regarded as the superior choice for muscle building and post-workout recovery due to its high concentration of complete proteins and branched-chain amino acids (BCAAs), particularly leucine, which plays a key role in stimulating muscle protein synthesis. Its rapid absorption rate makes it ideal for replenishing muscles immediately after exercise, supporting faster recovery and growth. While bone broth protein does provide a moderate amount of protein along with additional nutrients like collagen for joint and connective tissue support, it lacks the same levels of BCAAs found in whey. For those prioritizing muscle gain and recovery, whey protein is typically the more effective option, though bone broth protein may still benefit those seeking a gentler, more holistic supplement.
Is Bone Broth Protein Paleo- Or Keto-Friendly?
Yes, bone broth protein is both Paleo- and Keto-friendly, making it an excellent choice for individuals following these popular diets. Bone broth protein is derived from simmered animal bones and connective tissues, with no added sugars, grains, or dairy, aligning perfectly with Paleo principles that emphasize whole, unprocessed foods. Its low carbohydrate content and high protein profile also fit seamlessly into the Keto diet, which prioritizes low-carb, high-fat, and moderate-protein intake. As a result, bone broth protein provides a clean, nutrient-dense supplement option for those seeking to maintain ketosis or adhere to Paleo guidelines while supporting muscle health, joint function, and overall wellness.
Which Protein Powder Mixes Better In Smoothies Or Recipes?
Whey protein powder is generally known for its superior mixability in smoothies and recipes, thanks to its fine texture and ability to dissolve easily in both cold and hot liquids. It creates a smooth, creamy consistency without clumping, making it a favorite for shakes, baked goods, and even protein-packed pancakes. Bone broth protein powder, on the other hand, tends to have a slightly thicker, sometimes gelatinous texture due to its collagen content, and may require more blending to achieve a smooth result. While both can be incorporated into a variety of recipes, whey protein typically offers a more seamless and versatile mixing experience, especially for those who prioritize texture and convenience.
Tips For Choosing Between Bone Broth Protein Powder vs Whey
Consider Your Dietary Restrictions: If you have lactose intolerance, dairy sensitivities, or follow Paleo, Keto, or Whole30 diets, bone broth protein is a better fit, while whey is ideal for those without dairy concerns.
Assess Your Fitness Goals: For rapid muscle building and post-workout recovery, whey protein’s high BCAA content is advantageous; for joint, gut, and skin health, bone broth protein offers unique benefits.
Evaluate Digestibility: Choose bone broth protein if you have a sensitive stomach or experience digestive discomfort with traditional protein powders, as it’s gentler and free from common allergens.
Think About Taste and Texture: Whey protein mixes smoothly and has a neutral or sweet flavor, making it versatile for shakes and recipes, while bone broth protein has a savory taste and thicker texture.
Review Ingredient Quality: Look for clean, minimally processed options with no artificial additives, and prioritize products that align with your health values and ingredient preferences.
Conclusion
Choosing between bone broth protein powder and whey ultimately depends on your individual health goals, dietary needs, and personal preferences. Whey protein stands out for its high protein content and rapid absorption, making it the go-to option for muscle building and post-workout recovery. In contrast, bone broth protein offers a holistic approach, supporting joint, gut, and skin health while being gentle on digestion and suitable for a variety of clean-eating lifestyles. By understanding the unique benefits of each, you can confidently select the protein supplement that best aligns with your wellness journey and helps you achieve your optimal health.
Final Thoughts
Curious about which protein source can best support your healthy lifestyle? Discover Dr. Kellyann’s bestsellers, including flavorful varieties like chicken, beef, and french onion—all free from GMOs and added sugars. These convenient broths are a delicious way to nourish your gut and fuel your day. Head over to Dr. Kellyann’s to explore the collection and choose your favorite flavor.
Sources
https://www.eatingwell.com/article/7940039/what-is-whey-protein-according-to-a-dietitian/
https://naturalforce.com/blogs/nutrition/bone-broth-protein-powder-benefits
https://www.goodrx.com/well-being/supplements-herbs/best-supplements-for-muscle-recovery
Blog
Does Bone Broth Have Protein: Bone Broth Protein Content
by Danny S.
on May 17 2025
Bone broth has surged in popularity among health-conscious individuals and fitness enthusiasts, but does it truly deliver when it comes to protein content? As more people seek out high-protein, low-calorie foods to support muscle recovery, weight management, and overall wellness, understanding the real nutritional value of bone broth is essential. In this article, we’ll break down the protein content of bone broth, compare it to other popular protein sources, and help you decide if it deserves a place in your diet.
What Is Bone Broth?
Bone broth is a nutrient-rich liquid made by simmering animal bones and connective tissues—typically from chicken, beef, or fish—along with water, vegetables, and herbs for an extended period, often 12 to 24 hours. This slow cooking process extracts valuable nutrients such as collagen, amino acids, minerals, and gelatin, resulting in a flavorful broth that is both nourishing and easy to digest. Traditionally used as a base for soups and stews, bone broth has gained popularity as a standalone beverage and a functional food, prized for its potential benefits to joint health, gut function, and overall wellness.
Does Bone Broth Have Protein?
Yes, bone broth does contain protein, primarily in the form of collagen and gelatin that are released from the bones and connective tissues during the slow simmering process. While the exact protein content can vary depending on the type of bones used and the length of cooking, a typical cup of bone broth provides between 6 to 12 grams of protein. This makes bone broth a moderate source of protein compared to other options like meat or whey protein, but it stands out for its unique amino acid profile, which supports joint, skin, and gut health. For those seeking a nourishing, easy-to-digest protein source, bone broth offers a natural and flavorful option.
What Are The Benefits Of Bone Broth?
Supports Joint Health
Bone broth is rich in collagen, gelatin, and amino acids like glycine and proline, which are essential for maintaining healthy joints and connective tissues. Regular consumption may help reduce joint discomfort, improve mobility, and support cartilage repair, making it especially beneficial for athletes, active individuals, and those with joint concerns.
Promotes Gut Health
The gelatin in bone broth helps soothe and strengthen the gut lining, which can aid digestion and support overall gut integrity. This makes bone broth a popular choice for individuals with digestive issues, as it may help reduce inflammation and promote a balanced gut microbiome.
Enhances Skin, Hair, and Nail Health
Collagen and other nutrients found in bone broth contribute to stronger, more resilient skin, hair, and nails. By supporting the body’s natural production of collagen, bone broth can help improve skin elasticity, reduce the appearance of wrinkles, and promote a healthy, youthful complexion.
Aids in Muscle Recovery
Bone broth provides a source of easily digestible protein and amino acids, which are vital for muscle repair and recovery after exercise. Including bone broth in your diet can help support muscle growth, reduce post-workout soreness, and optimize recovery for fitness enthusiasts and athletes.
Supports Immune Function
Packed with minerals such as calcium, magnesium, and phosphorus, bone broth helps nourish the immune system and maintain overall wellness. The amino acids and nutrients in bone broth may also help reduce inflammation and support the body’s natural defense mechanisms, making it a comforting choice during cold and flu season.
Bone Broth Protein Content
Type of Bone Broth
Typical Protein per 1 Cup (8 oz)
Flavor Profile / Key Ingredients
Chicken Bone Broth
6–10 grams
Mild, savory; chicken bones, vegetables
Beef Bone Broth
8–12 grams
Rich, hearty; beef bones, aromatics
Thai Lemongrass Bone Broth
6–10 grams
Bright, citrusy; lemongrass, ginger, herbs
French Onion Bone Broth
6–10 grams
Sweet, savory; caramelized onions, herbs
Rosemary Thyme Bone Broth
6–10 grams
Herbal, aromatic; rosemary, thyme, chicken or beef bones
Sriracha Chicken Bone Broth
6–10 grams
Spicy, tangy; sriracha, chicken bones, garlic
Does Bone Broth Count As A Complete Protein?
Bone broth is not considered a complete protein because it does not contain all nine essential amino acids in the optimal proportions required by the human body. While bone broth is rich in certain amino acids like glycine, proline, and glutamine—especially those that support joint, skin, and gut health—it is relatively low in others, such as tryptophan. For this reason, bone broth is best enjoyed as a complementary protein source alongside other foods that provide a more balanced amino acid profile, rather than as your sole source of dietary protein.
How Does Bone Broth Protein Compare To Meat, Eggs, Or Protein Powder?
Bone broth protein differs from meat, eggs, and protein powder in both quantity and amino acid profile. While a cup of bone broth typically provides 6–12 grams of protein, the same serving of cooked meat or eggs delivers around 20–25 grams, and protein powders can offer 20 grams or more per scoop. Additionally, meat, eggs, and most protein powders are complete proteins, containing all nine essential amino acids in optimal ratios, whereas bone broth is not a complete protein and is particularly rich in collagen-specific amino acids like glycine and proline. This makes bone broth an excellent complement to a balanced diet, especially for supporting joint, skin, and gut health, but it should not be relied upon as the primary source of protein for muscle building or overall protein needs.
Can Bone Broth Replace Other Protein Sources In Your Diet?
Bone broth can be a valuable addition to your diet, but it should not replace other primary protein sources. While it offers unique benefits—such as collagen, gelatin, and specific amino acids that support joint and gut health—it lacks the complete amino acid profile and higher protein content found in foods like meat, eggs, dairy, or protein powders. For optimal health, muscle maintenance, and recovery, it’s important to include a variety of protein sources that provide all essential amino acids. Bone broth works best as a nourishing supplement to a balanced diet, rather than a substitute for more complete and concentrated protein options.
Tips For Choosing The Right Bone Broth
Check the Ingredients: Look for bone broth made with real, whole-food ingredients—such as bones, vegetables, herbs, and spices—without artificial additives, preservatives, or flavor enhancers.
Prioritize Quality Sourcing: Choose broths made from grass-fed, pasture-raised, or organic animals to ensure higher nutrient content and fewer contaminants.
Review Protein Content: Compare labels to find bone broths with higher protein per serving, ideally 8 grams or more per cup, for maximum nutritional benefit.
Assess Flavor and Sodium Levels: Opt for varieties with balanced flavor and moderate sodium content, especially if you’re watching your salt intake or plan to use the broth in recipes.
Consider Packaging and Preparation: Select bone broth that fits your lifestyle, whether it’s shelf-stable cartons, frozen options, or convenient single-serve packets, and ensure it’s easy to prepare and store.
Conclusion
Bone broth is a nourishing, protein-rich addition to a balanced diet, offering unique benefits thanks to its collagen, gelatin, and amino acid content. While it doesn’t provide as much protein or a complete amino acid profile like meat, eggs, or protein powders, it stands out for supporting joint, gut, and skin health. For health-conscious individuals, fitness enthusiasts, and anyone seeking a flavorful, easy-to-digest protein source, bone broth can be a valuable supplement to other high-quality proteins. By choosing well-sourced, high-protein varieties and incorporating bone broth alongside a diverse range of protein foods, you can enjoy its wellness benefits while meeting your overall nutritional needs.
Final Thoughts
Looking for a convenient way to enjoy the benefits of bone broth? Discover Dr. Kellyann’s bestsellers, which include wholesome varieties like chicken, beef, and french onion—all free from GMOs and added sugars. These broths offer a delicious, effortless way to support your gut and overall health. Visit Dr. Kellyann’s to explore the collection and find your new favorite flavor.
Sources
https://en.wikipedia.org/wiki/Stock_(food)
https://www.piedmont.org/living-real-change/what-is-a-complete-protein
https://aminoco.com/blogs/nutrition/eggs-vs-protein-powder
Blog
Bone Broth Powder vs Liquid: What’s The Difference?
by Danny S.
on May 13 2025
As more people embrace holistic nutrition and functional foods, bone broth has become a staple for those seeking natural ways to support their health. Yet, with both powdered and liquid options crowding the shelves, it’s easy to wonder which form delivers the most benefits, convenience, and value. This article explores the unique qualities of bone broth powder versus liquid, empowering you to make an informed decision tailored to your dietary preferences and daily demands.
What Is Bone Broth Powder?
Bone broth powder is a concentrated, dehydrated form of traditional bone broth, created by simmering animal bones and connective tissues to extract nutrients like collagen, amino acids, and minerals, then drying the resulting liquid into a fine powder. This process preserves the broth’s nutritional benefits while making it shelf-stable and easy to use—simply mix the powder with hot water to create an instant broth, or add it to recipes for a protein and flavor boost. Bone broth powder appeals to those seeking convenience, portability, and a mess-free way to incorporate the health benefits of bone broth into their busy lifestyles or specialized diets.
What Is Bone Broth Liquid?
Bone broth liquid is the traditional form of bone broth, made by simmering animal bones, connective tissues, and often vegetables in water for several hours to extract nutrients, flavor, and gelatin. The result is a rich, savory liquid packed with collagen, amino acids, minerals, and other beneficial compounds that support gut health, joint function, and overall wellness. Unlike its powdered counterpart, bone broth liquid is typically sold fresh or shelf-stable in cartons or jars, offering a ready-to-drink option with a robust, homemade taste and texture that many health-conscious consumers and culinary enthusiasts appreciate.
Bone Broth Powder vs Liquid: What’s The Difference?
Ingredients & Processing
Bone Broth Powder: Made by simmering animal bones and connective tissues, then dehydrating the liquid into a shelf-stable powder.
Bone Broth Liquid: Created through slow simmering of bones and vegetables, resulting in a ready-to-drink broth without further processing.
Convenience & Storage
Bone Broth Powder: Lightweight, portable, and easy to store; requires no refrigeration and can be mixed instantly with hot water.
Bone Broth Liquid: Typically sold in cartons or jars; may require refrigeration after opening and is bulkier to transport.
Nutrition & Absorption
Bone Broth Powder: Retains most of the original nutrients, including collagen and amino acids, though some heat-sensitive compounds may be reduced during dehydration.
Bone Broth Liquid: Offers a full spectrum of nutrients in their natural form, with optimal absorption and bioavailability.
Taste & Texture
Bone Broth Powder: Flavor can be milder or slightly different due to processing; texture is smooth when mixed properly but may not fully replicate homemade broth.
Bone Broth Liquid: Delivers a rich, savory taste and authentic mouthfeel, closely resembling homemade bone broth.
Cost & Value
Bone Broth Powder: Often more cost-effective per serving and lasts longer due to its shelf stability.
Bone Broth Liquid: May be pricier and has a shorter shelf life, but offers a premium, ready-to-enjoy experience.
Versatility
Bone Broth Powder: Easily added to smoothies, recipes, or travel packs for on-the-go nutrition.
Bone Broth Liquid: Best enjoyed as a warm beverage or used as a base for soups and stews.
What Has More Bone Broth Concentrate?
When comparing bone broth powder and liquid, bone broth liquid generally contains a higher concentration of bone broth per serving, as it is typically less processed and retains more of the original gelatin, collagen, and nutrients extracted during simmering. While bone broth powder is made by dehydrating the liquid, which can slightly reduce the concentration of certain heat-sensitive compounds, it still offers a potent source of nutrients in a more convenient form. However, for those seeking the closest experience to homemade bone broth with the highest concentration of beneficial compounds, liquid bone broth is usually the superior choice.
Can Powdered Broth Be Used In Cooking Like The Liquid Version?
Yes, powdered broth can be used in cooking just like the liquid version, offering a versatile and convenient alternative for a wide range of recipes. Simply mix the powder with hot water to create a broth that can be added to soups, stews, sauces, or grains, or sprinkle it directly into dishes for an extra boost of flavor and nutrition. Its long shelf life and easy storage make it especially appealing for busy kitchens or those who want to enjoy the benefits of bone broth without the need for refrigeration or lengthy simmering. While the taste and texture may vary slightly from traditional liquid broth, powdered bone broth remains an effective and flexible ingredient for both everyday meals and specialized diets.
Which Form Has a Longer Shelf Life?
Bone broth powder has a significantly longer shelf life compared to its liquid counterpart, thanks to the dehydration process that removes moisture and inhibits the growth of bacteria and mold. This makes powdered bone broth an ideal choice for those who want to stock up on nutrient-rich broth without worrying about spoilage, as it can be stored at room temperature for months or even years when kept in a cool, dry place. In contrast, liquid bone broth, whether fresh or shelf-stable, typically requires refrigeration after opening and must be consumed within a shorter timeframe, making it less convenient for long-term storage or travel.
Bone Broth Powder vs Liquid Nutritional Difference
Aspect
Bone Broth Powder
Bone Broth Liquid
Nutrient Density
Concentrated, retains most nutrients, though some may be lost during dehydration
Full spectrum of nutrients in natural form, optimal absorption
Collagen & Protein
High in collagen and protein, but levels can vary by brand
Naturally high in collagen and protein, closely resembles homemade broth
Additives & Ingredients
May contain added flavors, preservatives, or anti-caking agents depending on brand
Usually free from additives, made with simple, whole ingredients
Taste & Texture
Milder flavor, smooth texture when mixed, may not fully replicate homemade broth
Rich, savory taste and authentic mouthfeel, similar to homemade
Shelf Life & Storage
Long shelf life, stores easily at room temperature
Shorter shelf life, requires refrigeration after opening
Are All Powders And Liquids Created Equal?
Not all bone broth powders and liquids are created equal, as quality can vary significantly depending on the source of the bones, the cooking process, and the presence of additives or fillers. Some brands use grass-fed or organic bones and slow-simmer their broths for maximum nutrient extraction, while others may rely on lower-quality ingredients or shortcuts in processing that diminish the nutritional value. Additionally, powders may contain added flavors, preservatives, or anti-caking agents, whereas some liquid broths are crafted with only bones, water, and vegetables. For the best results, it’s important to read labels carefully and choose products that prioritize transparency, clean ingredients, and traditional preparation methods.
Tips For Choosing Between Bone Broth Powder vs Liquid
Consider Your Lifestyle: If you need something portable and easy to store, bone broth powder is ideal for travel, work, or quick meal prep, while liquid broth is better for those who prefer ready-to-drink convenience at home.
Check Ingredient Quality: Look for products made from grass-fed, pasture-raised, or organic bones, and avoid those with unnecessary additives, preservatives, or artificial flavors.
Evaluate Nutrition Labels: Compare protein, collagen, and sodium content per serving to ensure you’re getting the nutritional benefits you want from your bone broth.
Think About Taste Preferences: If you value a rich, homemade flavor and authentic texture, liquid bone broth may be more satisfying, while powder offers versatility for mixing into recipes.
Assess Shelf Life and Storage Needs: Choose powder for long-term storage and minimal refrigeration, or opt for liquid if you plan to use it quickly and have space to refrigerate after opening.
Conclusion
Choosing between bone broth powder and liquid ultimately comes down to your personal preferences, lifestyle, and health goals. Both forms offer valuable nutrients like collagen, amino acids, and minerals, but differ in convenience, taste, shelf life, and ingredient quality. Bone broth powder excels in portability and long-term storage, making it a practical choice for busy individuals or those on specialized diets, while liquid bone broth delivers a rich, authentic flavor and a closer-to-homemade experience. By considering factors such as ingredient sourcing, nutritional content, and how you plan to use bone broth in your daily routine, you can confidently select the option that best supports your wellness journey.
Final Thoughts
Looking for a convenient way to enjoy the benefits of bone broth powder or liquid? Discover Dr. Kellyann’s bestsellers, including popular varieties like chicken, beef, and french onion, all made without GMOs or added sugars. These wholesome broths are an effortless way to support your gut and overall wellness. Browse Dr. Kellyann’s collection to find your ideal option.
Sources
https://theforkedspoon.com/bone-broth-recipe/
https://lowcarbhoser.com/bone-broth/
https://lacrosseallergy.com/resources/diet-and-nutrition-counseling/allergen-free-diets/food-additive-free-diet/
Blog
Is Popcorn Keto: What You Should Know
by Danny S.
on May 09 2025
Popcorn is a classic snack that sparks nostalgia and satisfies cravings, but is it compatible with a ketogenic diet? As more people embrace keto for weight loss and better health, questions about everyday foods become crucial. In this article, we’ll explore whether popcorn can have a place in your keto meal plan, what to watch for on nutrition labels, and how to enjoy snacks without derailing your progress.
What Is Popcorn Made Of?
Popcorn is made from a specific variety of corn kernel known as Zea mays everta, which has a tough outer shell and a starchy interior. When heated, the moisture inside the kernel turns to steam, building pressure until the shell bursts open and the starch rapidly expands, creating the fluffy, airy texture we recognize as popcorn. Unlike other types of corn, only popcorn kernels have the right combination of moisture and hull strength to pop, making them unique among corn varieties. Typically, popcorn is enjoyed plain, air-popped, or with added seasonings like butter and salt, but at its core, it’s simply a whole grain snack derived from a single, natural ingredient.
How Many Carbs Are Too Many on Keto?
Keto Approach
Daily Net Carb Limit
Typical Foods Allowed
Strict Keto
20g or less
Leafy greens, meats, eggs, oils
Moderate/Standard Keto
20–30g
Low-carb veggies, nuts, some berries
Liberal/Low-Carb Lifestyle
30–50g
More veggies, small fruit portions
Is Popcorn Keto?
Popcorn can fit into a keto diet, but with some important caveats. While popcorn is a whole grain and naturally higher in carbs than many other keto-friendly snacks, a typical serving—about 3 cups of air-popped popcorn—contains roughly 15 grams of total carbohydrates and around 3–4 grams of fiber, resulting in about 11–12 grams of net carbs. For those following a strict keto regimen that limits daily net carbs to 20–30 grams, this means popcorn can be enjoyed in moderation, as long as you carefully track your portion size and account for it within your daily carb allowance. Choosing plain, air-popped popcorn without added sugars or high-carb toppings is key to keeping it keto-friendly.
Is Any Type of Popcorn Keto-Friendly?
Air-Popped Popcorn: The best option for keto, as it contains no added oils, butter, or sugar—just pure popcorn, making it easier to control carb intake and avoid hidden ingredients.
Lightly Salted Popcorn: If you crave flavor, opt for popcorn seasoned only with salt and no added sugars or high-carb coatings, keeping it simple and keto-appropriate.
Coconut Oil or Olive Oil Popped: Popping popcorn in healthy fats like coconut or olive oil can add flavor and healthy fats, but be sure to measure portions carefully to stay within your carb limit.
Mini or Portion-Controlled Bags: Pre-portioned bags help prevent overeating and make it easier to track your carb intake, which is essential for staying in ketosis.
Homemade Popcorn: Making popcorn at home allows you to control the ingredients, avoid processed additives, and customize seasonings to keep your snack keto-friendly.
How Much Popcorn Can I Have On Keto?
On a keto diet, the amount of popcorn you can enjoy depends on your daily carb limit and what else you plan to eat that day. Generally, one cup of air-popped popcorn contains about 5–6 grams of total carbs and 1 gram of fiber, resulting in roughly 4–5 grams of net carbs per cup. For most keto followers aiming to stay under 20–30 grams of net carbs per day, this means you can typically have 1–2 cups of air-popped popcorn as an occasional snack, as long as you track your intake and adjust your other meals accordingly. Portion control is key—enjoying popcorn in moderation can help satisfy cravings without knocking you out of ketosis.
What Snack Foods Can I Eat On Keto?
Cheese Crisps
Cheese crisps are a popular keto snack because they’re crunchy, satisfying, and virtually carb-free. Made by baking or pan-frying slices or shreds of cheese until golden and crisp, these snacks deliver a savory flavor and a dose of healthy fats and protein. They’re perfect for curbing cravings for chips or crackers while keeping your carb count low.
Nuts and Seeds
Nuts and seeds, such as almonds, walnuts, pecans, chia seeds, and sunflower seeds, are excellent keto-friendly snacks. They provide healthy fats, fiber, and protein, making them filling and nutritious. Just be mindful of portion sizes, as carbs can add up quickly, especially with cashews and pistachios.
Bone Broth
Bone broth is a nourishing, low-carb snack that’s ideal for keto followers. Rich in minerals, collagen, and amino acids, bone broth can help support joint health, digestion, and hydration. Sipping on a warm cup of bone broth between meals can keep you full and satisfied without spiking your carb intake.
Hard-Boiled Eggs
Hard-boiled eggs are a convenient and portable keto snack packed with protein and healthy fats. They’re easy to prepare in advance and can be seasoned with salt, pepper, or your favorite spices for extra flavor. Eggs help keep you full and provide essential nutrients without adding unnecessary carbs.
Olives and Pickles
Olives and pickles are flavorful, low-carb snacks that fit perfectly into a keto lifestyle. Both are rich in healthy fats and electrolytes, making them great for satisfying salty cravings and supporting hydration. Choose varieties without added sugars to keep your snack keto-friendly.
Do Flavored Or Buttered Popcorns Have Hidden Sugars Or Carbs?
Yes, flavored or buttered popcorns often contain hidden sugars and extra carbs that can quickly add up and make them less suitable for a keto diet. Many commercial popcorn varieties use sweeteners, caramel coatings, cheese powders, or artificial flavorings that include added sugars, starches, or maltodextrin—all of which can spike your carb intake. Even some “buttered” popcorns may use butter-flavored oils or blends that contain hidden carbohydrates. Always check the nutrition label and ingredient list carefully to avoid unwanted carbs and ensure your snack stays keto-friendly. For the best control, opt for plain, air-popped popcorn and add your own keto-approved seasonings at home.
Tips For Enjoying Popcorn While On Keto
Measure Your Portions: Always use a measuring cup to control how much popcorn you eat, helping you stay within your daily carb limit and avoid accidental overindulgence.
Choose Air-Popped Popcorn: Opt for air-popped popcorn without added oils, sugars, or artificial flavors to keep your snack as low-carb and clean as possible.
Skip Sugary or Cheesy Coatings: Avoid flavored varieties that contain caramel, cheese powders, or other high-carb toppings, which can quickly increase your carb intake.
Add Healthy Fats: Boost satiety and flavor by drizzling your popcorn with a small amount of melted butter, olive oil, or coconut oil—just be mindful of portion sizes.
Track Your Carbs: Log your popcorn in a food tracker or app to ensure you’re accurately counting carbs and staying on track with your keto goals.
Conclusion
Popcorn can be enjoyed on a keto diet with careful planning and mindful choices. While it’s higher in carbs than many traditional keto snacks, moderate portions of plain, air-popped popcorn can fit into your daily carb allowance if you track your intake and avoid sugary or processed varieties. By measuring your servings, choosing clean ingredients, and balancing popcorn with other low-carb foods, you can satisfy your cravings without compromising your progress. Ultimately, enjoying popcorn on keto is all about moderation, smart swaps, and staying informed—empowering you to make choices that support your health and goals.
Final Thoughts
Looking for a satisfying, low-carb snack that fits perfectly into your keto lifestyle? Check out Dr. Kellyann’s bestsellers, featuring a range of bone broths like chicken, beef, and french onion. Crafted without GMOs or added sugars, these broths make it easy to nourish your body and support your wellness goals. Discover more keto-friendly options in Dr. Kellyann’s collection.
Sources
https://www.popcorn.org/All-About-Popcorn/From-Seed-to-Snack
https://www.nutritionix.com/food/air-popped-popcorn/1-cup
https://lofoods.fit/blogs/nutrition/how-many-carbs-are-there-in-popcorn
Blog
How Much Sugar On Keto: Do’s and Don’ts
by Danny S.
on May 05 2025
If you’re committed to the keto lifestyle, you already know that sugar is the ultimate saboteur—but just how much is too much? Whether you’re a beginner, a seasoned keto follower, or someone who’s hit a frustrating plateau, understanding the do’s and don’ts of sugar consumption is crucial. In this article, we break down the facts, debunk common myths, and empower you with practical tips to keep your body burning fat, not sugar.
Why Is Sugar Bad For Keto?
Sugar is detrimental to a ketogenic diet because it quickly raises blood glucose levels, prompting the release of insulin and halting the body’s fat-burning process known as ketosis. Even small amounts of sugar can exceed your daily carb limit, making it difficult to maintain the metabolic state required for effective fat loss and stable energy. Consuming sugar not only disrupts ketosis but can also trigger cravings, energy crashes, and hinder your progress toward weight loss or other health goals on keto.
What Happens When You Have Sugar On Keto?
You Get Kicked Out of Ketosis: Even a small amount of sugar can raise your blood glucose and insulin levels, stopping your body from burning fat for fuel.
Increased Cravings: Sugar can trigger cravings for more carbs and sweets, making it harder to stick to your keto plan.
Energy Fluctuations: Consuming sugar often leads to energy spikes followed by crashes, leaving you feeling tired and unfocused.
Stalled Weight Loss: Sugar intake can halt or reverse your weight loss progress by shifting your body back to burning glucose instead of fat.
Digestive Discomfort: Sudden sugar consumption after being in ketosis may cause bloating, stomach upset, or other digestive issues.
How Much Sugar On Keto?
On a ketogenic diet, sugar intake should be kept extremely low—ideally under 20–30 grams of net carbs per day, with most of those carbs coming from nutrient-dense vegetables rather than added sugars. Since even a small amount of sugar can quickly use up your daily carb allowance and disrupt ketosis, it’s best to avoid sugar altogether or limit it to trace amounts found naturally in foods like berries. Reading nutrition labels and tracking your carb intake is essential to ensure you stay within your limits and maintain the fat-burning state that makes keto effective.
What Are Common Sources of Hidden Sugar on Keto?
Sauces and Condiments
Many store-bought sauces, dressings, and condiments—like ketchup, barbecue sauce, and salad dressings—contain added sugars that can quickly add up. Even small servings can push you over your daily carb limit, so always check ingredient lists and nutrition labels carefully.
Packaged “Keto” Snacks
Not all products labeled as “keto-friendly” are truly low in sugar. Some bars, cookies, and shakes marketed to keto dieters contain hidden sugars or high-glycemic sweeteners that can impact ketosis. Look for products with minimal ingredients and zero added sugars.
Dairy Products
Flavored yogurts, milk, and some cheeses often contain added sugars or higher natural sugar content than you might expect. Opt for unsweetened, full-fat dairy options and always review the nutrition facts to avoid accidental sugar intake.
Nut Butters
While nut butters can be a great keto snack, many commercial varieties include added sugars or honey. Choose natural, unsweetened nut butters and read labels to ensure you’re not consuming hidden carbs.
Processed Meats
Certain deli meats, sausages, and bacon are sometimes cured or flavored with sugar. Always check the ingredient list and nutrition label to confirm that your protein sources are free from hidden sugars.
Do Natural Sweeteners Kick You Out Of Keto?
Not all natural sweeteners will kick you out of ketosis, but it depends on the type and how your body responds. Sweeteners like stevia, monk fruit, and erythritol have minimal to no impact on blood sugar and are generally considered safe for keto. However, others such as honey, agave, and coconut sugar can raise blood glucose levels and disrupt ketosis, just like regular sugar. It’s important to choose low-glycemic, keto-approved sweeteners and use them in moderation to avoid accidental carb intake that could interfere with your progress.
Can More Protein Off-Set The Sugar?
Increasing your protein intake does not offset the effects of consuming sugar on a ketogenic diet. While protein is essential for muscle maintenance and satiety, it does not prevent the insulin spike or the disruption of ketosis caused by sugar. When you eat sugar, your body prioritizes burning glucose over fat, regardless of how much protein you consume. To stay in ketosis and achieve your keto goals, it’s crucial to keep both sugar and overall carb intake low, rather than relying on protein to counteract the impact of sugar.
What Can I Do To Balance Blood Glucose Levels?
To balance blood glucose levels on keto, focus on eating whole, nutrient-dense foods that are low in carbohydrates and high in healthy fats and fiber. Prioritize non-starchy vegetables, quality proteins, and sources of omega-3s while avoiding processed foods and added sugars. Incorporate regular physical activity, manage stress, and ensure adequate sleep, as these lifestyle factors also play a significant role in stabilizing blood sugar. Consistently tracking your food intake and staying hydrated will further support steady energy and optimal metabolic health.
Does Sugar Kick You Out Of Keto Quicker Than Carbs?
Yes, sugar can kick you out of ketosis more quickly than many other types of carbohydrates because it is rapidly absorbed and causes a sharp spike in blood glucose and insulin levels. This immediate response signals your body to switch from burning fat to burning glucose for energy, effectively halting ketosis. While all carbs can impact your state of ketosis if consumed in excess, sugar’s fast-acting nature makes it especially disruptive, so it’s important to avoid both added sugars and high-sugar foods to maintain steady fat burning on keto.
What Foods Are Essential For Staying In Keto?
Essential foods for staying in ketosis are those that are low in carbohydrates and rich in healthy fats and quality proteins. Focus on non-starchy vegetables like leafy greens, broccoli, and cauliflower, as well as avocados, olives, and nuts for healthy fats. Incorporate high-quality proteins such as eggs, fatty fish, poultry, and grass-fed meats. Bone broth is also an excellent addition, providing electrolytes, collagen, and hydration to support overall health and help prevent keto flu. By centering your meals around these nutrient-dense, whole foods, you’ll maintain ketosis and nourish your body effectively.
Do’s and Don’ts Of managing Sugar On Keto
The Do’s
Read Nutrition Labels Carefully: Always check ingredient lists and nutrition facts to spot hidden sugars in packaged foods.
Choose Whole, Unprocessed Foods: Focus on fresh vegetables, quality proteins, and healthy fats that are naturally low in sugar.
Use Keto-Approved Sweeteners: Opt for low-glycemic sweeteners like stevia, monk fruit, or erythritol when you need a touch of sweetness.
Track Your Carb Intake: Use a food tracking app to monitor your daily net carbs and ensure you stay within your keto limits.
Plan and Prep Meals: Prepare your own meals and snacks to have better control over ingredients and avoid accidental sugar consumption.
The Don’ts
Don’t Trust “Sugar-Free” Labels Blindly: Many products labeled as sugar-free contain hidden carbs or high-glycemic sweeteners that can impact ketosis.
Don’t Overdo Keto Treats: Even keto-friendly desserts can add up in carbs and stall your progress if eaten in excess.
Don’t Ignore Sauces and Condiments: These often contain added sugars that can quickly exceed your daily carb allowance.
Don’t Rely on Processed Foods: Packaged and convenience foods are more likely to contain hidden sugars and unhealthy additives.
Don’t Skip Reading Ingredient Lists: Sugar can appear under many names, so always scan for terms like dextrose, maltodextrin, or syrup.
Conclusion
Successfully managing sugar intake is crucial for anyone committed to the ketogenic lifestyle, whether your goal is weight loss, improved energy, or better metabolic health. By understanding how sugar affects ketosis, recognizing hidden sources, and making mindful food choices, you can stay on track and enjoy the full benefits of keto. Remember to prioritize whole, nutrient-dense foods, use keto-friendly sweeteners in moderation, and stay vigilant with labels and carb tracking. With the right strategies, you’ll confidently maintain ketosis and achieve your health goals.
Final Thoughts
Looking for a delicious way to stay in ketosis while supporting your health goals? Explore Dr. Kellyann’s bestsellers, where you’ll find a variety of bone broths—including chicken, beef, and french onion—all crafted without GMOs or added sugars. These nourishing broths make it easy to fuel your body and support gut health every day. Visit Dr. Kellyann’s collection to find your new keto-friendly favorite.
Sources
https://www.healthline.com/nutrition/ketogenic-diet-101
https://www.medicalnewstoday.com/articles/keto-sweeteners
https://www.heart.org/en/healthy-living/healthy-lifestyle/lifes-essential-8/how-to-manage-blood-sugar-fact-sheet
Blog
What Is Collagen Peptides: Collagen Peptides 101
by Danny S.
on May 01 2025
If you’ve ever wondered why collagen peptides are popping up in everything from smoothies to skincare, you’re not alone. These powerful protein fragments are celebrated for their ability to support everything from youthful skin to resilient joints, making them a staple for anyone passionate about holistic health. Dive in as we unravel the basics of collagen peptides, explore their unique benefits, and discover how they can elevate your daily wellness routine.
What Is Collagen Peptides?
Collagen peptides are short chains of amino acids derived from collagen, the most abundant protein in the human body, which provides structure and strength to skin, hair, nails, bones, and joints. Through a process called hydrolysis, collagen is broken down into smaller, easily digestible peptides that can be efficiently absorbed by the body. Unlike whole collagen, these peptides dissolve effortlessly in hot or cold liquids and are bioavailable, meaning they quickly enter the bloodstream to deliver targeted benefits. As a supplement, collagen peptides are prized for supporting skin elasticity, joint health, muscle recovery, and overall vitality, making them a popular choice for those seeking to enhance their wellness from the inside out.
What Are The Benefits Of Collagen Peptides?
Supports Skin Elasticity and Hydration: Collagen peptides help reduce the appearance of wrinkles and promote smoother, more youthful-looking skin by boosting the body’s natural collagen production.
Promotes Joint Health and Flexibility: Regular supplementation can ease joint discomfort, improve mobility, and support cartilage health, making it beneficial for athletes and aging adults alike.
Strengthens Hair and Nails: Collagen peptides provide essential building blocks that encourage stronger, healthier hair and nails, reducing brittleness and breakage.
Enhances Muscle Recovery and Strength: By supporting muscle tissue repair and growth, collagen peptides can aid in faster recovery after exercise and contribute to lean muscle mass.
Supports Bone Density: Collagen is a key component of bone structure, and peptides may help maintain bone strength and reduce the risk of bone loss as we age.
How Do Collagen Peptides Work in the Body?
Digestion and Absorption
When you consume collagen peptides, your digestive system quickly breaks them down into smaller amino acid chains. Thanks to their hydrolyzed form, these peptides are highly bioavailable, meaning they are efficiently absorbed through the intestinal wall and enter the bloodstream with ease.
Circulation and Delivery
Once in the bloodstream, collagen peptides are transported throughout the body to various tissues, including the skin, joints, bones, and muscles. The body recognizes these peptides as building blocks and directs them to areas where collagen repair and regeneration are needed most.
Stimulation of Collagen Production
Collagen peptides act as signals to your cells, stimulating fibroblasts and other specialized cells to ramp up natural collagen synthesis. This process helps replenish lost or damaged collagen, supporting the structure and resilience of connective tissues.
Tissue Repair and Renewal
As new collagen is produced, it integrates into the skin, cartilage, bones, and other connective tissues. This renewal process helps improve skin elasticity, strengthen joints and bones, and promote overall tissue health, leading to visible and tangible wellness benefits.
Ongoing Maintenance
With consistent supplementation, collagen peptides continue to support the body’s ongoing repair and maintenance processes. This helps maintain youthful skin, flexible joints, strong bones, and resilient muscles, empowering you to look and feel your best at every stage of life.
What’s The Best Time Of Day To Take Collagen Peptides?
The best time of day to take collagen peptides ultimately depends on your personal routine and wellness goals, as there is no universally optimal time for everyone. Some people prefer adding collagen to their morning coffee or smoothie to kickstart their day, while others mix it into an afternoon snack or post-workout shake to support muscle recovery. Because collagen peptides are easily digested and absorbed, they can be taken with or without food at any time that fits seamlessly into your lifestyle. The key is consistency—taking collagen peptides daily is what delivers the most noticeable benefits for skin, joints, and overall vitality.
How Much Collagen Peptides Should I Take?
The recommended daily dosage of collagen peptides typically ranges from 10 to 20 grams, depending on your individual health goals and the specific product you choose. For general wellness, skin health, and joint support, 10 grams per day is often sufficient, while those seeking enhanced muscle recovery or addressing specific concerns may benefit from higher amounts. Always check the serving size and instructions provided by your collagen supplement, and consult with a healthcare professional if you have unique health needs or conditions. Consistency is key—regular daily intake is essential for experiencing the full range of collagen’s benefits.
Collagen Peptides Intake
Purpose/Goal
Recommended Daily Amount
Best Way to Take
General Wellness & Skin
10 grams
Mix into morning coffee, tea, or smoothie
Joint & Bone Support
10–15 grams
Add to breakfast or afternoon snack
Muscle Recovery & Fitness
15–20 grams
Blend into post-workout shake or protein drink
How Should You Take Collagen Peptides?
Collagen peptides are incredibly versatile and can be easily incorporated into your daily routine by mixing them into both hot and cold beverages, such as coffee, tea, smoothies, or even water. They dissolve quickly without altering the taste or texture of your favorite drinks, making them a convenient addition to breakfast, snacks, or post-workout shakes. For best results, follow the serving instructions on your chosen supplement and aim for consistent daily use. You can also add collagen peptides to recipes like oatmeal, yogurt, or baked goods, allowing you to enjoy their benefits in a variety of delicious ways that fit seamlessly into your lifestyle.
What Foods Are High In Collagen?
Foods naturally high in collagen include animal-based sources such as bone broth, which is especially rich due to the slow simmering of bones and connective tissues that release collagen into the liquid. Other collagen-rich foods include chicken skin, pork skin, fish skin, and cuts of meat that contain connective tissue, like oxtail or short ribs. While these foods provide direct sources of collagen, incorporating a variety of protein-rich foods such as eggs, dairy, and fish can also support your body’s natural collagen production by supplying the necessary amino acids. For those seeking a concentrated and easily digestible source, bone broth remains one of the most popular and effective options.
Collagen Peptides 101
Collagen peptides are hydrolyzed forms of collagen, making them easily digestible and highly bioavailable for the body.
They support skin elasticity, joint health, muscle recovery, and overall vitality, making them a popular supplement for wellness and beauty.
Collagen peptides can be mixed into hot or cold drinks and various foods without affecting taste or texture, offering versatile daily use.
A typical daily serving ranges from 10 to 20 grams, depending on your health goals and the specific product instructions.
Consistent daily intake is key to experiencing noticeable benefits, as the body relies on regular supplementation to maintain collagen levels.
Conclusion
Collagen peptides offer a powerful and convenient way to support your skin, joints, muscles, and overall wellness from within. By understanding what collagen peptides are, how they work in the body, and how to incorporate them into your daily routine, you can make informed choices that align with your health and beauty goals. Whether you’re seeking to enhance your skin’s radiance, improve joint flexibility, or boost post-workout recovery, consistent use of high-quality collagen peptides can help you look and feel your best at any age.
Final Thoughts
Wondering how to make collagen-rich nutrition both easy and enjoyable? Discover Dr. Kellyann’s bestsellers, featuring a variety of bone broths like chicken, beef, and french onion—all made without GMOs or added sugars. These broths are a convenient way to nourish your body and support gut health every day. Visit Dr. Kellyann’s collection to discover your new favorite.
Sources
https://www.webmd.com/vitamins/ai/ingredientmono-1606/collagen-peptides
https://www.eatingwell.com/best-time-to-take-collagen-11697802
https://naturalforce.com/blogs/nutrition/collagen-peptides-how-much-should-i-take
Blog
Is Paleo Gluten Free: Paleo Guide
by Danny S.
on Apr 15 2025
If you’re considering the paleo diet but need to avoid gluten for health reasons, you’re not alone in your search for clarity. Many health-conscious individuals and those with gluten sensitivities are drawn to paleo’s promise of whole, natural foods—yet uncertainty remains about whether paleo is truly safe for gluten-free living. Let’s explore how paleo stacks up against gluten-free requirements and what that means for your daily meals.
What Is The Paleo Diet?
The paleo diet, often called the “caveman diet,” is a nutritional approach inspired by the eating habits of our Paleolithic ancestors. It emphasizes whole, unprocessed foods such as lean meats, fish, eggs, fresh fruits, vegetables, nuts, and seeds, while excluding grains, legumes, dairy, refined sugars, and most processed foods. The core idea is to eat foods that would have been available to early humans, supporting optimal health by focusing on nutrient-dense, natural ingredients and avoiding modern additives that can contribute to inflammation and digestive issues.
What Does Gluten Free Mean?
Gluten-free means avoiding all foods and ingredients that contain gluten, a protein found in wheat, barley, rye, and their derivatives. For people with celiac disease, gluten sensitivity, or those who choose to eliminate gluten for health reasons, following a gluten-free diet is essential to prevent adverse reactions such as digestive discomfort, inflammation, or more serious health complications. Gluten-free foods include naturally gluten-free whole foods like fruits, vegetables, meats, and most dairy, as well as specially prepared products that do not contain any gluten-containing grains or cross-contamination.
What Foods Are Allowed on The Paleo Diet?
Lean meats and Bone broth: Grass-fed beef, poultry, pork, and bone broth are staples, providing high-quality protein without added hormones or antibiotics.
Fish and seafood: Wild-caught fish and shellfish are encouraged for their healthy fats and nutrient density.
Fresh fruits: Berries, apples, bananas, and other fruits offer natural sweetness and essential vitamins.
Vegetables: Non-starchy vegetables like leafy greens, broccoli, carrots, and peppers are key sources of fiber and micronutrients.
Nuts and seeds: Almonds, walnuts, sunflower seeds, and similar options provide healthy fats, protein, and minerals.
Is Paleo Gluten Free?
Yes, the paleo diet is naturally gluten free because it excludes all grains, including wheat, barley, and rye—the primary sources of gluten. By focusing on whole foods like meats, fish, fruits, vegetables, nuts, and seeds, paleo eliminates the risk of gluten exposure, making it a safe choice for those with celiac disease or gluten sensitivities. However, it’s important to remain vigilant about processed foods labeled as “paleo,” as cross-contamination or hidden gluten-containing additives can occasionally occur. Overall, when followed in its traditional form, the paleo diet aligns closely with gluten-free principles.
How Does Paleo Compare to a Traditional Gluten-Free Diet?
Scope of Food Restrictions
The paleo diet is more restrictive than a traditional gluten-free diet. While both eliminate gluten-containing grains like wheat, barley, and rye, paleo also excludes all other grains (including gluten-free options like rice and corn), legumes, dairy, and most processed foods. In contrast, a traditional gluten-free diet focuses solely on removing gluten, allowing for a broader range of foods, including gluten-free grains and processed products.
Focus on Whole Foods
Paleo emphasizes whole, unprocessed foods such as meats, fish, fruits, vegetables, nuts, and seeds. The goal is to mimic the eating patterns of early humans for optimal health. A gluten-free diet, on the other hand, does not necessarily prioritize whole foods; it simply requires that foods be free of gluten. As a result, gluten-free diets can include processed snacks, breads, and pastas made with alternative flours.
Health Benefits and Considerations
Both diets can support digestive health and reduce inflammation for those sensitive to gluten. However, paleo’s additional restrictions may offer further benefits, such as reduced intake of processed foods and added sugars. That said, the paleo diet may be more challenging to maintain long-term due to its stricter guidelines, while a traditional gluten-free diet offers more flexibility and convenience.
What Foods Are Gluten Free?
Fresh fruits and vegetables: All unprocessed fruits and vegetables are naturally gluten free and provide essential vitamins and minerals.
Bone broth, meat, poultry, and fish: Plain, unbreaded, and unprocessed meats, poultry, and bone broth contain no gluten.
Eggs: Naturally gluten free and a versatile source of protein for any meal.
Nuts and seeds: All raw and roasted nuts and seeds, as long as they’re not processed with gluten-containing ingredients, are safe.
Gluten-free grains: Options like rice, quinoa, millet, buckwheat, and certified gluten-free oats can be enjoyed on a gluten-free diet.
Can Gluten Be Hidden In Packaged Products?
Yes, gluten can be hidden in packaged products under various names or as part of additives, thickeners, or flavorings, making it challenging for those avoiding gluten to identify its presence. Ingredients like malt, modified food starch, hydrolyzed wheat protein, and even some natural flavors can contain gluten or be derived from gluten-containing grains. Cross-contamination during manufacturing is also a risk, especially if products are processed in facilities that handle wheat, barley, or rye. For anyone with gluten sensitivities or celiac disease, it’s crucial to read ingredient labels carefully and look for certified gluten-free labels to ensure safety.
Does Gluten Free Contribute To Weight Loss?
A gluten-free diet does not inherently lead to weight loss, as simply removing gluten-containing foods does not guarantee a reduction in calories or healthier eating habits. Weight loss depends on overall food choices, portion sizes, and lifestyle factors such as physical activity. Some people may lose weight on a gluten-free diet if they replace processed, high-calorie foods with more whole foods like fruits, vegetables, and lean proteins. However, many gluten-free packaged products can be just as high in sugar, fat, and calories as their gluten-containing counterparts. For sustainable weight loss, it’s important to focus on balanced nutrition and mindful eating rather than relying solely on the absence of gluten.
Paleo Guide Tips For Beginners
Start with whole foods: Focus your meals around fresh vegetables, fruits, lean meats, fish, nuts, and seeds to build a strong paleo foundation.
Plan and prep ahead: Batch-cook proteins and chop vegetables in advance to make sticking to paleo easier during busy weeks.
Read labels carefully: Even foods labeled “natural” can contain hidden grains, sugars, or additives that aren’t paleo-friendly.
Experiment with recipes: Try new paleo recipes like bone broth to keep meals exciting and prevent boredom, making it easier to maintain the diet long-term.
Listen to your body: Pay attention to how different foods make you feel and adjust your paleo approach to best support your energy, digestion, and overall wellness.
Conclusion
Embracing a paleo lifestyle can be a powerful way to support gluten-free living, as its focus on whole, unprocessed foods naturally eliminates gluten-containing grains and many common allergens. While both paleo and traditional gluten-free diets can promote better health and digestion, paleo’s emphasis on nutrient-dense, minimally processed ingredients offers additional benefits for those seeking optimal wellness. By understanding the differences, reading labels carefully, and making intentional food choices, you can confidently navigate both paleo and gluten-free eating, enjoying a diet that supports your health goals and fits your lifestyle.
Final Thoughts
Wondering how to add more nutrient-dense, gluten-free options to your paleo diet? Dr. Kellyann's premium offerings include chicken, beef, and french onion bone broths, all rich in collagen and completely free from GMOs and added sugars. These broths are a simple, delicious way to support your wellness journey. Visit Dr. Kellyann's collection to find the right fit for your healthy lifestyle.
Sources
https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/gluten-free-what-does-that-mean
https://health.ucdavis.edu/blog/good-food/paleo-diet-what-it-is-and-why-its-not-for-everyone/2022/04
https://celiac.org/gluten-free-living/gluten-free-foods/label-reading-the-fda
Blog
How Many Grams Of Fat Per Day For Weight Loss: Daily Grams
by Danny S.
on Apr 12 2025
Fat has long been misunderstood in the world of dieting, leaving many people confused about how much they should actually consume to lose weight. Whether you’re counting macros, following a low-carb plan, or simply aiming for a healthier lifestyle, knowing the right daily fat intake is crucial. In this article, you’ll discover practical, science-based answers to the question: how many grams of fat per day for weight loss?
Why Is Fat Important In A Weight Loss Diet?
Fat is essential in a weight loss diet because it plays a vital role in hormone production, nutrient absorption, and satiety. Consuming healthy fats helps your body absorb fat-soluble vitamins like A, D, E, and K, supports brain function, and keeps your metabolism running efficiently. Including the right types and amounts of fat in your meals can also help you feel fuller for longer, reducing cravings and making it easier to stick to your calorie goals. Rather than eliminating fat, focusing on quality sources—such as avocados, nuts, seeds, and olive oil—can enhance both your health and your weight loss success.
What Role Does Fat Play in the Body?
Energy Source: Fat provides a concentrated source of energy, fueling your body during both rest and activity.
Nutrient Absorption: It enables the absorption of fat-soluble vitamins (A, D, E, and K), which are essential for overall health.
Cell Structure: Fat is a key component of cell membranes, supporting cell integrity and function throughout the body.
Hormone Production: It is crucial for the synthesis of hormones, including those that regulate metabolism and reproductive health.
Insulation and Protection: Fat acts as insulation to help regulate body temperature and cushions vital organs against physical impact.
How Many Grams Of Fat Per Day For Weight Loss?
The optimal number of grams of fat per day for weight loss depends on your total calorie needs, activity level, and dietary preferences, but most experts recommend that 20–35% of your daily calories come from fat. For someone consuming 1,500 calories per day, this translates to about 33–58 grams of fat daily. Choosing healthy fats—such as those from avocados, nuts, seeds, and olive oil—can help you feel satisfied, support nutrient absorption, and maintain energy levels while you lose weight. Tracking your intake and adjusting as needed ensures you get enough fat to support your health without exceeding your calorie goals.
Daily Grams Based On Calorie Needs
Daily Calorie Intake
20% of Calories from Fat
25% of Calories from Fat
30% of Calories from Fat
35% of Calories from Fat
1,200
27 grams
33 grams
40 grams
47 grams
1,500
33 grams
42 grams
50 grams
58 grams
1,800
40 grams
50 grams
60 grams
70 grams
2,000
44 grams
56 grams
67 grams
78 grams
2,500
56 grams
69 grams
83 grams
97 grams
Note: 1 gram of fat = 9 calories. Calculations are rounded to the nearest whole number.
What Types of Fat Should You Focus On?
Monounsaturated Fats
Monounsaturated fats are considered heart-healthy and are found in foods like olive oil, avocados, almonds, and peanuts. These fats can help lower bad cholesterol levels and reduce the risk of heart disease, making them an excellent choice for anyone aiming to lose weight while supporting overall health.
Polyunsaturated Fats
Polyunsaturated fats include essential omega-3 and omega-6 fatty acids, which your body cannot produce on its own. Foods rich in polyunsaturated fats include fatty fish (such as salmon and sardines), flaxseeds, chia seeds, and walnuts. These fats play a crucial role in brain function, inflammation reduction, and cardiovascular health.
Omega-3 Fatty Acids
Omega-3 fatty acids are a specific type of polyunsaturated fat with powerful anti-inflammatory properties. They are especially abundant in fatty fish, walnuts, and flaxseeds. Including omega-3s in your diet can help protect your heart, support brain health, and may even enhance weight loss efforts.
Natural Fats from Whole Foods
Fats that occur naturally in whole foods, such as eggs, seeds, nuts, and dairy, can be part of a balanced diet when consumed in moderation. These sources provide a mix of healthy fats along with important nutrients, making them a smart addition to your meals.
Limit Saturated and Avoid Trans Fats
While small amounts of saturated fat from whole foods like dairy and meat can fit into a healthy diet, it’s important to limit your intake of processed foods high in saturated and trans fats. Trans fats, often found in packaged snacks and baked goods, are linked to increased risk of heart disease and should be avoided whenever possible.
Are Saturated Fats Good Fats?
Saturated fats have long been debated in the nutrition world, but current research suggests that while they are not inherently “bad,” they should be consumed in moderation. Found in foods like red meat, butter, cheese, and coconut oil, saturated fats can raise LDL (bad) cholesterol levels if eaten in excess, potentially increasing the risk of heart disease. However, small amounts from whole food sources can be part of a balanced diet, especially when the majority of your fat intake comes from healthier unsaturated fats. The key is to prioritize variety and moderation, focusing on nutrient-dense foods while limiting processed sources of saturated fat.
What Fats Should Be Avoided?
Trans Fats: Found in partially hydrogenated oils, processed snacks, and baked goods, trans fats raise bad cholesterol and lower good cholesterol, significantly increasing heart disease risk.
Highly Processed Vegetable Oils: Oils like soybean, corn, and cottonseed oil are often heavily processed and can contain unhealthy trans fats or omega-6 fatty acids in excess, which may promote inflammation.
Artificial Shortening: Used in some commercial baked goods and fried foods, artificial shortening is high in trans fats and should be avoided for heart health.
Deep-Fried Fast Foods: Foods fried in unhealthy oils at high temperatures can absorb trans fats and degraded fats, making them detrimental to your health.
Packaged and Processed Foods: Many packaged snacks, crackers, and microwave meals contain hidden unhealthy fats, including trans fats and excess saturated fats, which can undermine weight loss and overall wellness.
Are Dietary Fats Okay?
Yes, dietary fats are not only okay but essential for overall health and effective weight loss. They provide energy, support cell growth, help your body absorb vital fat-soluble vitamins, and play a key role in hormone production. The important distinction is to focus on the type and amount of fat you consume—prioritizing healthy unsaturated fats from sources like olive oil, nuts, seeds, and fatty fish, while limiting saturated fats and avoiding trans fats. Including the right fats in your diet can enhance satiety, support metabolic health, and make your meals more satisfying, all of which contribute to sustainable weight loss and long-term well-being.
Tips For Consuming Fat For Weight Loss
Choose Healthy Fat Sources: Prioritize unsaturated fats from foods like avocados, nuts, seeds, olive oil, and fatty fish to support heart health and weight loss.
Watch Portion Sizes: Even healthy fats are calorie-dense, so measure portions to avoid overeating and stay within your daily calorie goals.
Balance Your Plate: Pair fats with lean proteins and fiber-rich vegetables to increase satiety and create balanced, satisfying meals.
Limit Processed and Fried Foods: Reduce intake of processed snacks and fried foods, which often contain unhealthy trans fats and excess calories.
Track Your Intake: Use a food diary or nutrition app to monitor your fat consumption and ensure you’re meeting your weight loss targets without going overboard.
Conclusion
Understanding how many grams of fat per day to consume for weight loss empowers you to make informed, confident choices that support both your health and your goals. By focusing on healthy fat sources, personalizing your intake based on your calorie needs, and practicing mindful portion control, you can enjoy satisfying meals while effectively shedding pounds. Remember, fat is not the enemy—when chosen wisely and consumed in the right amounts, it plays a crucial role in nutrient absorption, hormone balance, and long-term well-being. Embrace a balanced approach, and let healthy fats be a valuable ally on your weight loss journey.
Final Thoughts
Curious about how to incorporate more nutrient-dense foods into your weight loss plan? Dr. Kellyann's premium offerings provide chicken, beef, and french onion bone broths, all loaded with collagen and free from GMOs and sugar. These broths make it simple to support your recovery and overall wellness. Visit Dr. Kellyann's collection to find the perfect addition to your healthy lifestyle.
Sources
https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fat/art-20045550
https://www.healthline.com/nutrition/saturated-fat
https://www.atkins.com/how-it-works/library/articles/why-is-fat-important
